Recipe
The 10-minute egg bowl
This is the one I fall back on when I get home late and the alternative is toast standing up at the counter. It takes ten minutes, it uses whatever's wilting in the drawer, and it has enough protein to actually hold you until morning.
Nothing here is precious. Swap the beans, swap the greens, swap the hot sauce for whatever's in the door of your fridge.
What you need
Ingredients
- 3 eggs
- 1 tin of beans (black, white, chickpeas, whatever you have)
- Two big handfuls of greens (spinach, kale, whatever's going soft)
- 1 tbsp olive oil
- Salt and black pepper
- Hot sauce, to finish
How
Method
Drain and rinse the beans. Don't skip the rinse. It's the difference between fresh and tinny.
Heat the oil in a frying pan over medium heat. Add the greens with a pinch of salt and let them wilt down, about two minutes.
Tip in the beans and let them warm through for another two minutes. Push everything to one side of the pan.
Crack the eggs into the empty side. Let them set for thirty seconds, then scramble them gently. Take them off while they still look slightly underdone, they'll finish in the pan.
Fold it all together, tip into a bowl, and hit it with hot sauce.
Worth knowing
Notes and swaps
- Add crumbled feta or half an avocado if you want it richer.
- Leftover rice in the pan with the beans turns this into a proper dinner.
- Two eggs instead of three if you've already eaten well that day. Three if you trained.
More like this
The 4-week meal plan
Four weeks of breakfasts, lunches, dinners and snacks, built on fibre and protein, nothing from a health food shop, nothing you need a scale for. Plus a new recipe whenever I have one worth sending.