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kale and black bean breakfast tacos // the muffin myth

I read today that all any good, nutritious, and budget friendly meal needs is a grain, a bean, and a green. I couldn’t agree more. There are few things I find as comforting as having a big ol’ pot of beans cooked up and on standby in the fridge. Except maybe a big ol’ pot of whole grains cooked up and on standby in the fridge (or stashed in the freezer in one cup portions).

One of my strategies for busy times is to plan ahead and make as much as I can when I’ve got time. Another is to make one thing that can turn into many meals, which, I suppose is sort of the same strategy more or less, just a different spin on it. I thought some of you might appreciate this line of thinking, so from time to time I’m going to show you how I make a few different meals from the same thing.

kale and black bean breakfast tacos // the muffin myth

Not long ago I sung the virtues of this spicy black bean ragout. It makes a lot, and I always end up with leftovers. I always look forward to breakfast when I’ve got a pot of spicy beans on hand, whether it’s beans and fried eggs, beans and toast, whatever.

If the beans are already made then these delicious kale and black bean breakfast tacos can come together in as much time as it takes you to scramble a couple of eggs. It’s such an easy breakfast, or breakfast for dinner, and is loaded with great nutritious ingredients.

kale and black bean breakfast tacos // the muffin myth

You can easily switch this recipe up for serving one or serving many, depending on how much of the bean ragout you’ve got leftover. Of course you can switch up the accoutrements to suit your tastes. I’ve used scrambled eggs, lightly steamed kale, chopped tomato, avocado, cilantro, a drizzle of plain low-fat yoghurt, and a splash of hot sauce. It’s a tasty, nutritious, and soul satisfying meal.

kale and black bean breakfast tacos // the muffin myth

One year ago: 100% Whole Wheat Bread

Kale and Black Bean Breakfast Tacos Recipe:

I’ve made this ‘recipe’ for two tacos, which will feed one very hungry person or two people willing to share. You can scale up or down as needed. Of course this is more of a guideline than a recipe, so the amounts are very un-precise. I use the same pan for steaming the kale and scrambling the eggs, which makes it into a one-pan meal. You could scramble the kale into the eggs if you wanted to, but I like them separate.

Makes 2 generous breakfast tacos

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2 medium tortillas, flour or corn
2 generous scoops of leftover black bean ragout
2 eggs, whisked
2 big fistfuls of kale, rinsed and de-stemmed
1/2 a rip avocado, chopped
1 medium tomato, chopped
a few sprigs of cilantro
a glug of plain low-fat yoghurt
hot sauce, salt, and pepper for serving

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Warm up your tortillas and heat up your beans. Place a small skillet over medium-high heat, and add the kale along with a teeny splash of water. Cover with a lid, and steam for a few minutes until kale has wilted and become tender. Remove the kale from the pan and let it cool slightly. You can give it a bit of a chop if you like, or use it as is. I like to squeeze a bit of the moisture out of it.

Give the pan a bit of a wipe, and get ready to scramble your eggs. If you need to you can use a touch of oil or butter in the pan. Add the eggs to the pan and use a heat-proof spatula to push them around until they’ve set up. Remove from the heat and season with a bit of salt and pepper.

Now you’re ready to assemble your tacos. I go down first with beans, then kale, then eggs. Then add your toppings – in my case avocado, tomato, and cilantro. Garnish with a tiny glug of yoghurt, hot sauce, and salt and pepper. Enjoy your breakfast tacos!

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Beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. Eggs are an amazing source of high quality protein, vitamin B12, choline (important for your brain), carbohydrates, and healthy fats. Eggs are satiating; a study found that those eating a low fat diet which included 2 eggs a day for breakfast lost nearly *twice* as much weight as those eating a bagel breakfast with the same calories and mass, with no increase in blood cholesterol levels. Kale is a nutritional powerhouse! It is extraordinarily rich in micronutrients, dietary fiber, anti-oxidant and anti-inflammatory nutrients, and cancer fighting glucosinolates. Kale is a good source of vitamin C, beta-carotene, manganese, and contains nearly twice the vitamin K (essential for blood clotting and also an important antiinflammatory agent) than any other cruciferous vegetable (broccoli, cabbage, etc). Iron, magnesium, vitamin E, folate, and phosphorous are among the complement of vital minerals found in kale. The dietary fiber in kale is known to reduce blood cholesterol levels. One recent study showed that this benefit may be improved by lightly steaming kale for about 5 minutes before consuming.

All text and photos © The Muffin Myth 2013

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