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 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.
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
- 4 cups kale, deboned
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. garlic powder
- Salt and pepper to taste
- 4 eggs, large (ideally organic, cage-free)
- Salt and pepper to taste
- Olive oil cooking spray
- 1 cup short-grain brown rice
- 2 cups water
- Tahini dressing
- Pumpkin seeds
- 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.
- 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.
- 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
- 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.
- Topping: Top with tahini dressing, sriracha and pumpkin seeds.