These tortilla cups are easy to make and a somewhat substantial one-handed meal. They pack a nutritional punch with protein from the eggs and lots of fibre and phytonutrients from the beans, spices and salsa.
Serves: 4
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Servings
4
Prep time
Cook time
Recipe
Ingredients
- 4 additive-free corn tortillas
- 400g can black beans, drained & rinsed
- 1 heaped tbsp finely chopped coriander
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Pinch chilli flakes (optional)
- Generous pinch sea salt & black pepper, to taste
- 8 eggs
- ¼ cup grated Manchego or cheddar cheese
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- Salsa
- 3 ripe roma tomatoes, deseeded & finely diced
- Half small red onion, finely diced
- 1 heaped tbsp finely chopped coriander
- 1 tbsp lime juice
- Generous pinch sea salt & black pepper, to taste
Method
- Preheat oven to 180°C. Grease 4 small pie dishes (or large ramekins).
- Wrap tortillas in foil and pop in oven for 3–5 mins (you just want to warm them to make them more pliable). Alternatively, microwave them uncovered for 20 secs.
- In bowl, roughly mash black beans with coriander, cumin, smoked paprika, optional chilli flakes, sea salt and black pepper.
- Once tortillas are warm and pliable, carefully push them into pie tins.
- Divide the bean mix between the tortillas and then crack 2 eggs into each.
- Top with a little grated cheese and bake for 25 mins or until they puff up in the middle.
- Serve hot out of oven with the delicious salsa on top.
- Tip: This is delicious with a blob of guacamole, which packs even more of a nutritional punch.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
