Black Beans, Rice & Fried Egg

4.6
(7)
7 Reviews

Using leftover cooked brown rice is a great and easy way to get breakfast on the table fast. To keep things quick, we use canned beans and baby spinach, which don't require any advance prep. A drizzle of hot sauce brings everything together.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
recipe photo of the Black Beans, Rice & Fried Egg
Photo: Sara Haas
Active Time:
10 mins
Total Time:
10 mins
Servings:
1
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Soy-Free Heart-Healthy High-Protein Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 ½ teaspoons extra-virgin olive oil, divided

  • ½ cup cooked brown rice

  • ½ cup canned no-salt-added black beans, rinsed

  • 1 clove garlic, sliced

  • 2 cups baby spinach

  • ⅛ teaspoon kosher salt, divided

  • ⅛ teaspoon cracked black pepper, divided

  • ¼ cup halved cherry tomatoes

  • ½ teaspoon lime juice

  • 1 large egg

  • ½ teaspoon hot sauce

Directions

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add rice, beans and garlic; cook, stirring often, until warm and the garlic is lightly toasted, about 2 minutes. Stir in spinach and a pinch each salt and pepper; cook, stirring, until the spinach is wilted, about 1 minute. Transfer to a small bowl. Stir in tomatoes and lime juice until combined.

  2. Heat the remaining 1/2 teaspoon oil in the same skillet over medium heat; crack egg into the skillet and season with the remaining pinch each salt and pepper. Cook until the white is set and the edges are crisp, about 3 minutes. Place the egg on top of the black bean mixture. Drizzle with hot sauce.

Originally appeared: EatingWell.com, October 2022

Nutrition Facts (per serving)

408 Calories
14g Fat
51g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 egg & 1 1/4 cups beans & rice
Calories 408
% Daily Value *
Total Carbohydrate 51g 19%
Dietary Fiber 11g 39%
Total Sugars 2g
Protein 19g 38%
Total Fat 14g 18%
Saturated Fat 3g 15%
Cholesterol 186mg 62%
Vitamin A 7921IU 158%
Vitamin C 41mg 46%
Vitamin D 41IU 10%
Vitamin E 2mg 13%
Folate 39mcg 10%
Vitamin K 545mcg 454%
Sodium 481mg 21%
Calcium 209mg 16%
Iron 7mg 39%
Magnesium 191mg 45%
Potassium 546mg 12%
Zinc 3mg 27%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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