South American-style brunch

South American Style Brunch

Serves 6

  • 200 g quinoa

  • sea salt

  • olive oil

  • a pinch of cumin seeds

  • 1 x 400 g tin black beans or black-eyed beans, drained and rinsed

  • 1 long fresh red chilli, finely sliced

  • 1 fresh jalapeno chilli, finely sliced

  • 2 tablespoons white wine vinegar

  • a pinch of golden caster sugar

  • extra virgin olive oil

  • juice of ½ a lemon

  • freshly ground black pepper

  • 6 large free-range eggs

  • 1 ripe avocado

  • 1 ripe tomato, sliced

  • 200 g ripe cherry tomatoes, quartered

  • 2 spring onions, finely sliced

  • a small bunch of fresh mint

  • a small bunch of fresh coriander

  • hot chilli sauce, to serve

Cook the quinoa according to packet instructions, with a good pinch of salt. Meanwhile, add a good lug of olive oil to a frying pan and place over a high heat. Once hot, add the cumin seeds and fry for around 30 seconds, then add the beans and a pinch of salt and continue cooking for 5 to 8 minutes, or until crisp all over.



While the beans are cooking, place the sliced chillies into a bowl with the vinegar, sugar and a pinch of salt, then put aside for later. Drain the quinoa well, then drizzle over a little extra virgin olive oil and the lemon juice and season lightly. Spread it out on a tray and leave aside to cool slightly.



Transfer the cooked beans to a bowl, wipe the pan clean and return to a medium heat with a splash of olive oil. Once hot, crack in the eggs and fry to your liking – for lovely, runny eggs, you only need a couple of minutes.



Transfer the quinoa to a large serving platter, layer the eggs on top and spoon over the crispy beans. Halve and destone the avocado, then scoop out and dot over the flesh. Scatter the tomatoes, spring onions and chillies on top, then drizzle over a little of the pickling juice. Pick and roughly chop the mint and coriander leaves and sprinkle on top, then add a drizzle of extra virgin olive and serve with plenty of hot chilli sauce.

Nutritional Information

Method

For a morning kick-start, try my ultimate brunch or breakfast recipe with crispy beans and chilli pickle

Cook the quinoa according to packet instructions, with a good pinch of salt. Meanwhile, add a good lug of olive oil to a frying pan and place over a high heat. Once hot, add the cumin seeds and fry for around 30 seconds, then add the beans and a pinch of salt and continue cooking for 5 to 8 minutes, or until crisp all over.

While the beans are cooking, place the sliced chillies into a bowl with the vinegar, sugar and a pinch of salt, then put aside for later. Drain the quinoa well, then drizzle over a little extra virgin olive oil and the lemon juice and season lightly. Spread it out on a tray and leave aside to cool slightly.

Transfer the cooked beans to a bowl, wipe the pan clean and return to a medium heat with a splash of olive oil. Once hot, crack in the eggs and fry to your liking – for lovely, runny eggs, you only need a couple of minutes.

Transfer the quinoa to a large serving platter, layer the eggs on top and spoon over the crispy beans. Halve and destone the avocado, then scoop out and dot over the flesh. Scatter the tomatoes, spring onions and chillies on top, then drizzle over a little of the pickling juice. Pick and roughly chop the mint and coriander leaves and sprinkle on top, then add a drizzle of extra virgin olive and serve with plenty of hot chilli sauce.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 350
    18%
  • Carbs 27g
    10%
  • Sugar 5g 6%
  • Fat 17g 24%
  • Saturates 3.5g 18%
  • Protein 17g 38%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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