Breakfast tacos with eggs, black beans and salsa
22 min · 28 g protein · 439 cals / serving
Soft scrambled eggs with charred peppers and onion and smoky cumin black beans, piled into warm, lightly charred corn tortillas, then finished with a spoonful of salsa, salty crumbled cotija, a few slices of avocado and a hard squeeze of lime. Two tacos each, on the table in fifteen minutes.
Ingredients
Beans
- 1 can (15 oz) canned black beans, drained and rinsed
- 1 tsp ground cumin
- 1 tsp chili powder
- 3 tbsp water
Eggs
- 2 large red bell peppers, thinly sliced
- 1 small red onion, thinly sliced
- 5 large eggs
- 1 1/4 cups liquid egg white
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tsp olive oil
- 3 green onions, thinly sliced, whites and greens kept apart
- 8 small (6-inch) corn tortilla, about 25 g each
To serve
- 3/4 cup salsa, your favorite tomato salsa
- 1/4 cup cotija cheese, crumbled
- 1/2 avocado, thinly sliced
- a small handful fresh cilantro, chopped
- 1 lime, cut into wedges
Steps
- Warm the black beans with the cumin, chili powder, water and a pinch of the salt in a small pan over medium heat, 4–5 minutes. Mash about a third of them against the side of the pan with a fork so they turn creamy and hold together in the taco.
- Whisk the eggs, egg whites, the rest of the salt and the pepper. Heat the oil in a large nonstick pan over medium-high heat and cook the pepper and onion, stirring now and then, until soft and charred at the edges, 5–6 minutes. Add the scallion whites for the last minute, turn the heat down to medium-low and pour in the eggs. Push them slowly around the pan with a spatula until they set into large soft curds, 3–4 minutes, and take them off the heat while they still look a little wet; they finish in the pan.
- Warm the tortillas one at a time directly over a gas flame for a few seconds a side until lightly charred, or in a hot dry pan, and stack them in a clean towel to stay soft.
- Spoon beans and eggs into each tortilla and top with salsa, cotija, avocado, scallion greens and cilantro. Serve with lime wedges to squeeze over.
Good to know
Why some egg whites?
They stretch five eggs to feed four without anyone noticing: the yolks still give the scramble its color and richness, and the whites add soft, fluffy volume. Use 10 whole eggs instead if you prefer; the scramble is richer, at about 48 instead of 56.
Can I use flour tortillas?
Yes, small ones. Corn tortillas char nicely and are the classic Tex-Mex breakfast-taco choice, but a soft 6-inch flour tortilla folds more easily around a big filling, at a score of about 49 instead of 56.
Any good extras?
Pickled jalapeños, a few slices of radish or a dash of hot sauce all work. For a meatier version, brown 4 oz of lean turkey sausage with the beans.
Alternatives
Per
- Calories
- 110
- Protein
- (26%)
- 7 g
- Fat
- (31%)
- 4 g
- Carbohydrates
- (43%)
- 13 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 295 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1757 kcal goes into the pot and 1796 g of ingredients comes out as about 1600 g of food: 110 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.