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Healthy Mexican Recipe: Huevos Rancheros
Prep time:20 mins- Cook time:20 mins
Servings:2
Huevos Rancheros is the ultimate, delicious brunch dish to save for the weekend. Not only that, but this healthy Mexican recipe comes complete with over a third of your recommended daily fibre and half of your recommended protein intake in just one serving. The perfect family-friendly recipe to kick off a non-fasting day.
Huevos Rancheros (translating to ‘ranch eggs’) is a traditional vegetarian Mexican dish that involves fried eggs served on lightly fried tortillas with a variety of classic Mexican flavours and ingredients. Due to being so high in protein and fibre, this is a dish designed to keep you going all morning, and is great for breaking a fast.
In many of our healthy Mexican recipes, we switch out traditional corn tortillas for their high fibre cousin, wholemeal tortillas, as they provide more beneficial plant compounds in fewer calories. Paired with the black beans, this fibrous dish is gut-friendly, and features ingredients that help to reduce the risk of heart disease, certain types of cancer and various bowel diseases. Due to black beans’ significant anthocyanin content, this ultra healthy Mexican recipe also assists with maintaining healthy blood sugar levels and protecting against type 2 diabetes.
This particular healthy Mexican recipe was developed by Karla at Mexican Food Memories, who we’ve collaborated with to bring you traditional Mexican recipes that are also in keeping with the Mediterranean-diet principles so you can enjoy delicious foods from around the world, without compromising on your goals. Happy brunching!
Ingredients
- 4 small wholemeal tortillas
- 4 medium eggs, room temperature
- 20g fresh jalapeño, finely chopped
- 1/2 onion, finely chopped
- 280g tomato, finely chopped
- 1 garlic clove, minced
- 1 x 400g tin black beans, drained and rinsed (see notes)
- 3 tsp extra virgin olive oil
- 150ml water
- Sea salt flakes
Instructions
- Make your beans: heat 1 tsp oil in a small saucepan over medium heat. Add half the onion with the garlic and sauté until the onion becomes soft and slightly translucent (this should take about 3-4 minutes).
- Add the black beans with some of the bean juice and season with salt. Bring them to a gentle boil (this should take around 3 minutes). Once cooked, turn the heat off and mash with a potato masher to a smooth consistency. Set aside.
- Make the salsa: Heat the remaining ½ tsp of oil in a small saucepan over medium heat. Add the remaining onion and fry for 1 minute, until it looks translucent.
- Add the chopped tomatoes and chopped jalapeño, and season with salt. Turn the heat down and cook for 5 minutes with the lid on. Then, add the water and cook for a further 3 minutes.
- Turn the heat off and set aside to heat the tortillas and fry the eggs.
- Heat a skillet over medium heat and warm the whole wheat tortillas.
- In a separate skillet, fry the eggs to your liking, either sunny-side up or over easy. You may need a little extra oil for this, depending on your pan.
- While the eggs are cooking, spread a spoonful of black beans on each warmed tortilla, placing them on a serving plate.
- Once the eggs are done, carefully transfer them on top of the black beans on each tortilla.
- Spoon your salsa over the eggs and around the plate. Serve immediately and enjoy!
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Notes
- The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned black beans in a 2 person serving of this recipe equates to approx. 240g (8oz) and 260 calories.
