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Bean Bowls with Poached Eggs⏱ 25 min total
Recipes

Bean Bowls with Poached Eggs

Per 1 serving · 547 g · 14 ingredients

Calories
500
25%
of a 2,000 cal day
  • Protein
    33g
    26% of calories
  • Carbs
    54g
    43% of calories
  • Fat
    17g
    31% of calories
Portion

At a glance

One serving of Bean Bowls with Poached Eggs (547 g) has 500 calories, with 33 g of protein, 54 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (66% DV), dietary fiber (70% DV) and Vitamin A (50% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 49%, 30% and 126% of the daily value.

Per 100 g
91cal
low energy density
Protein per 100 cal
6.6g
Net carbs
34g
carbs minus fiber
Fiber
20g
3 g sugar

High in

20%+ of the daily value

  • Protein66%
  • Dietary fiber70%
  • Vitamin A50%
  • Vitamin E25%
  • Thiamine36%
  • Riboflavin (B2)63%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Vitamin D14%
  • Vitamin K11%
  • Niacin13%

Watch

20%+ of the daily value

  • Sodium49%
  • Saturated fat30%
  • Cholesterol126%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min
  1. 1

    Drain the black beans and add them to a medium saucepan. Add the cumin, cinnamon, minced garlic, chili powder, a hearty pinch of salt, and vegetable broth. Bring the mixture to a low simmer.

  2. 2

    Peel the sweet potato and dice it into 1-inch cubes. Add the sweet potato to the simmering beans, stir, and cover the pot. Cook for 8-10 minutes, or until the sweet potatoes are tender.

  3. 3

    Stir in the tomato paste and olive oil. Taste and adjust the seasoning with salt (you'll likely need another pinch or two) and spices. For additional heat, add a pinch of red pepper flakes. Cover and keep warm.

  4. 4

    Fill a large pot with water, add a splash of vinegar and a pinch of salt, and bring it to a low boil. To poach the eggs, crack each egg into a small ramekin one at a time, then gently slide it into the boiling water. It's best to poach no more than 2 eggs at a time. For medium-cooked yolks, simmer for 2-3 minutes. For firmer yolks, simmer for 4-5 minutes. Once cooked to your liking, remove the eggs with a slotted spoon and place them on a paper towel to drain.

  5. 5

    To serve, add a generous scoop of the bean and sweet potato mixture to each bowl. Top with two poached eggs, fresh cilantro, and a crumble of goat cheese.

Vitamins & minerals

Amounts for 1 serving (547 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A451 μg
50%
Vitamin C10 mg
11%
Vitamin D2 μg
14%
Vitamin E4 mg
25%
Vitamin K14 μg
11%
Thiamine0.4 mg
36%
Riboflavin (B2)1 mg
63%
Niacin2 mg
13%
Vitamin B60.4 mg
34%
Folate (B9)212 μg
53%
Vitamin B121 μg
39%
Pantothenic acid2 mg
48%
Choline363 mg
66%

Minerals

NutrientAmount% Daily Value
Calcium201 mg
20%
Iron8 mg
105%
Potassium1,172 mg
25%
Magnesium122 mg
29%
Phosphorus548 mg
78%
Zinc3 mg
28%
Copper1 mg
79%
Manganese1 mg
38%
Selenium35 μg
64%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene17 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene2,958 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.5 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene1,151 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol202 μg—
Serine2 g—
Starch4 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 500 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Bean Bowls with Poached Eggs?

One serving of Bean Bowls with Poached Eggs (1 serving) has 500 calories, which works out to 91 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Bean Bowls with Poached Eggs high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Bean Bowls with Poached Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Bean Bowls with Poached Eggs?

1131 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Bean Bowls with Poached Eggs?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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