We’re all guilty of skipping breakfast once in a while, but studies show that eating breakfast not only jump-starts your metabolism but can actually help you maintain a healthy weight, focus better and have more energy for exercising. Patricia Guay-Berry, RD shares this heart-healthy black bean breakfast bowl recipe that’s sure to keep you feeling energized throughout the day.

Maintaining low sodium intake is essential for keeping a healthy blood pressure and reducing your risk of heart disease. Black beans are naturally low in sodium and contain potassium, calcium and magnesium – all of which have been found to decrease blood pressure. Further, black beans are high in fiber which helps lower the amount of cholesterol in the body – a key to heart health.

Patricia Guay-Berry, RD

Patricia Guay-Berry, RD

Registered Dietitian

Patricia Guay-Berry, RD is a registered dietitian with Adventist HealthCare.

Black Bean Breakfast Bowl Recipe


This fiber-filled, protein-rich recipe combines a mix of legumes, healthy grains and greens for a breakfast that will fill you up while avoiding excess sodium, sugar and carbohydrates that can lead to obesity and heart disease.

Ingredients

Black Bean Mixture

  • 1 Tbsp, olive oil
  • 1 Tbsp. garlic, minced
  • 1/2 purple onion, finely diced
  • 1 15-oz can of black beans, rinsed well (look for BPA-free)
  • 1/4-cup water
  • 1 tsp. cumin
  • 2 tsp. chili powder
  • 1/4 tsp. sea salt
  • 1 tsp. Sriracha

Kale

  • 4 cups kale, deboned
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. garlic powder
  • Salt and pepper to taste

Eggs

  • 4 eggs, large (ideally organic, cage-free)
  • Salt and pepper to taste
  • Olive oil cooking spray

Brown Rice

  • 1 cup short-grain brown rice
  • 2 cups water

Toppings

  • Tahini dressing
  • Pumpkin seeds

Instructions

  1. Black Beans: Heat olive oil and garlic in a skillet on medium-high heat. Then, add in diced onion and sauté until translucent.  Add in the rest of the ingredients and let simmer for five minutes, stirring often.
  2. Kale: Wash and debone kale.  Then, remove all moisture by patting dry with paper towels.  Heat 2 Tbsp. of olive oil in skillet at medium-high heat.  Add in the kale and sauté for two to three minutes or until the kale is slightly wilted.  Season with garlic powder, salt & pepper.
  3. Eggs: Generously spray a skillet with olive oil cooking spray.  Turn to medium/high heat.  Crack egg onto skillet and let cook for 1-2 minutes or until the egg white begins to turn solid. Cover and continue until the egg is no longer runny. Season with salt & pepper
  4. Brown Rice: Bring brown rice and water to a rolling boil. Turn heat to low, cover and let simmer 30-40 minutes or until the water is absorbed and rice is fluffy. This step can be shortened if you cook brown rice in a rice cooker, pressure cooker or hot pot.
  5. Topping: Top with tahini dressing, sriracha and pumpkin seeds.

 

Need help with your diet? Call 301-891-6105 to make an appointment with our registered dietitians today!

Learn More