Black Bean Breakfast Casserole

Bursting with protein-rich pulses, energizing potatoes and vibrant veggies, this one-pan wonder will be your new breakfast or brunch favourite! Another great recipe from our collaboration with @GetJoyfull dietitian Emily Mardell.

Author: Alberta Pulse Growers

Alberta Pulse Growers represents 6000 growers of field pea, dry bean, lentil, chickpea, faba bean and soybean in Alberta.

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Blogger Partner: Emily Mardell, Get Joyful

Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or check out the GetJoyfull website for nutrition advice and tips to grow food joy and fill up on family time.

Prep Time:
15 minutes
Cook Time:
15 minutes
Total Time:
Yield:
8 servings

Ingredients

Casserole

  • 2 Tbsp (30 mL) canola oil, divided
  • 1 medium yellow onion, finely diced
  • 2-4 cloves garlic, minced
  • 1 can (14 oz/398 mL) no salt added black beans, drained & rinsed (yields 1 1/4 cups/300 mL cooked beans)
  • 3/4 cup (175 mL) frozen corn, thawed
  • Large handful baby spinach
  • 2 medium yellow potatoes, grated, rinsed & squeezed dry
  • 8 large eggs
  • 1 cup (250 mL) aged white cheddar cheese, grated
  • salt & pepper to taste

Topping

  • 1 handful cilantro, chopped
  • 1 cup (250 mL) Roma tomatoes, finely chopped

Instructions

  1. Preheat oven to 350°F (180°C).
  2. Heat a large cast iron skillet with half the oil over medium heat. Add onions and cook until soft, about 3 minutes and then add garlic and cook for 30 seconds. Add black beans and corn, and cook for 2 minutes. Finally, add the spinach and cook for 1 minute until wilted, season with salt and pepper. Remove vegetables from the pan to a bowl and set aside.
  3. Add remaining oil and grated potato to the skillet. Cook for 3 minutes until the potato is soft and begins to brown, then flatten and press the potatoes into the base of the skillet to make the bottom crust. Spread cooked vegetables only over the top of the potato crust.
  4. In a bowl, scramble the eggs with a fork and pour over the vegetables, tilting the pan to spread the eggs evenly over the top. Season with Salt and pepper to taste. Sprinkle grated cheese over the top and bake in preheated oven for 10-15 minutes until eggs are cooked and cheese is browned. Remove from oven and let stand for 10 minutes. Garnish with tomatoes and cilantro, cut into portions and enjoy!

Notes

Nutrition

Serving Size 1/8 of recipe: Calories 250, Fat 14 g, Saturated Fat 5 g, Cholesterol 199 mg, Carbohydrate 16 g, Fibre 3.5 g, Sugars 2 g, Protein 15 g, Sodium 212 mg, Potassium 392 mg, Iron 2 mg

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