Black Bean & baby Spinach Mini Egg Muffins
Black Bean & baby Spinach Mini Egg Muffins
Black beans are high in plant-based protein as well as fibre and antioxidants which may assist in regulating blood pressure, weight, sugar and cholesterol. Eggs provide high-quality protein, B vitamins, and choline, essential for muscle repair and brain function. Baby spinach provides Vitamin A, Vitamin C, and Vitamin K. It is also low in FODMAPS, which are fermentable sugars that can cause bloating in people with IBS or sensitive digestive systems. Packed with protein and fibre and high in nutrients this is the perfect Sunday bake up and can be frozen and thawed individually as needed.
Makes 12 mini muffins
Ingredients
· 6 large eggs
· 1/2 cup black beans, drained and rinsed
· 1/2 cup baby spinach, chopped
· 1/4 cup yellow capsicum, diced
· 1/4 cup cherry tomatoes, diced
· Salt and pepper to taste
· 1/4 tsp sumac
· 2 tbsp fresh parsley, chopped
Method
- Preheat the oven to 175°C. Grease a mini muffin tin.
- In a mixing bowl, whisk the eggs and season with salt, pepper, and sumac.
- Stir in black beans, spinach, capsicum, tomatoes.
- Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
- Bake for 15-20 minutes or until the egg muffins are set and lightly golden.
- Remove from the oven and let cool for a few minutes before transferring to a wire rack.
Nutritional value Per mini muffin
- 40Kcal
- 3g Protein
- 2g Fat
- 3g Carbs
- 2g Fibre