White Bean Breakfast

Health score
22%
White Bean Breakfast
20 min.
2
646kcal

Suggestions

Ingredients

  • tablespoon butter 
  • 15.5 ounce beans white drained and rinsed canned
  •  eggs 
  • cloves garlic minced
  • pinch ground turmeric 
  • teaspoon jalapeno minced to taste
  • servings kosher salt to taste
  •  wedge lemon 
  • tablespoons olive oil 
  • teaspoon oregano 
  • 0.3 teaspoon parmesan cheese grated
  • tablespoons pesto 
  • slices cocktail rye bread toasted

Equipment

  • frying pan

Directions

  1. Melt the butter in a large skillet over medium-high heat. Crack eggs into the melted butter and cook to desired firmness, 5 to 7 minutes.
  2. Heat 1 tablespoon olive oil in a separate skillet over medium heat; cook the garlic and jalapeno pepper in the hot oil until fragrant, about 2 minutes. Stir the white beans, 2 tablespoons olive oil, oregano, and turmeric into the garlic mixture; cook and stir until the olive oil is mostly absorbed, about 5 minutes. Stir the pesto into the mixture and remove the skillet from the heat; season with salt. Top each slice of rye toast with about half of the bean mixture. Squeeze the lemon wedge over the beans.
  3. Place one of the fried eggs atop each portion and sprinkle with Parmesan cheese to serve.

Nutrition Facts

Calories646kcal
Protein15.74%
Fat43.13%
Carbs41.13%

Properties

Glycemic Index
115.42
Glycemic Load
19.04
Inflammation Score
-9
Nutrition Score
27.829130545906%

Flavonoids

Eriodictyol
1.92mg
Hesperetin
2.51mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.22mg
Kaempferol
0.02mg
Myricetin
0.14mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:645.96kcal
32.3%
Fat:31.39g
48.29%
Saturated Fat:8.36g
52.24%
Carbohydrates:67.34g
22.45%
Net Carbohydrates:53.82g
19.57%
Sugar:2.95g
3.27%
Cholesterol:180.47mg
60.16%
Sodium:658.08mg
28.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.77g
51.55%
Manganese:1.57mg
78.39%
Fiber:13.53g
54.1%
Folate:203.17µg
50.79%
Iron:8.97mg
49.82%
Selenium:28.14µg
40.2%
Phosphorus:345.53mg
34.55%
Magnesium:135.88mg
33.97%
Potassium:1170.85mg
33.45%
Vitamin E:4.78mg
31.85%
Copper:0.63mg
31.52%
Calcium:269.49mg
26.95%
Vitamin B1:0.39mg
25.76%
Vitamin B2:0.41mg
24.1%
Zinc:3.53mg
23.56%
Vitamin K:22.6µg
21.53%
Vitamin B6:0.37mg
18.39%
Vitamin A:768.98IU
15.38%
Vitamin B5:1.3mg
13.01%
Vitamin C:9.77mg
11.84%
Vitamin B3:1.63mg
8.16%
Vitamin B12:0.41µg
6.86%
Vitamin D:0.88µg
5.89%
Source:Allrecipes