Bean Bowls with Poached Eggs

Bean Bowls with Poached Eggs
Fat 31% Carbs 43% Protein 26%
Percent Calories

1 serving of bean bowls with poached eggs contains 500 Calories. The macronutrient breakdown is 43% carbs, 31% fat, and 26% protein. This is a good source of protein (57% of your Daily Value), fiber (70% of your Daily Value), and potassium (24% of your Daily Value).

4 servings
Prep Time
5 minutes
Cook Time
20 minutes



  1. Drain beans and place in a medium saucepan. Add the cumin, cinnamon, garlic, chile powder, hearty pinch of salt and broth. Bring the mixture to a low simmer.
  2. Peel and dice sweet potato into 1" cubes. Add the sweet potato to the warm beans, give it a stir and cover the pot. Cook for about 8-10 minutes until the sweet potatoes are cooked through.
  3. Stir in the tomato paste and olive oil and taste for salt, you'll likely need another pinch or two, and spices. You could add heat with a pinch of red pepper flakes if needed. Cover and keep warm until ready.
  4. Bring a large pot of salted water with a splash of vinegar to a low boil. Poach the eggs to desired doneness. You can deliver the eggs to the water by cracking them into a ramekin one by one into a ramekin then placing them in the water. Usually best to poach no more than 2 eggs at a time.  For a medium poach, simmer them 2-3 minutes. If you like the yolk more firm, take them 4-5 minutes. Remove eggs when done with a slotted spoon and place gently on a paper towel to drain.
  5. Serve each portion with a hearty scoop of the beans and two poached eggs on top. Finish with cilantro and a crumble of goat cheese. 

Nutrition Facts

For 1 serving of bean bowls with poached eggs (547g)

Nutrient Value %DV
Calories 500
Fats 17g 22%
Saturated fats 6g 30%
Trans fats 0.1g
Cholesterol 379mg 126%
Sodium 721mg 31%
Carbs 54g 20%
Net carbs 34g
Fiber 20g 70%
Sugar 3g
Protein 32g
Calcium 201mg 20%
Iron 8mg 105%
Potassium 1150mg 24%
Vitamin D 2μg 14%
Vitamins and Minerals
Alpha carotene 17μg
Beta carotene 2958μg
Caffeine 0mg
Choline 363mg 66%
Copper 1mg 79%
Fluoride 1μg
Folate (B9) 212μg 53%
Lycopene 1151μg
Magnesium 123mg 29%
Manganese 1mg 38%
Niacin 2mg 13%
Pantothenic acid 2mg 48%
Phosphorus 549mg 78%
Retinol 202μg
Riboflavin (B2) 1mg 63%
Selenium 35μg 64%
Theobromine 0mg
Thiamine 0.4mg 36%
Vitamin A IU 5657IU
Vitamin A 451μg 50%
Vitamin B12 1μg 39%
Vitamin B6 0.4mg 34%
Vitamin C 10mg 11%
Vitamin D IU 84IU
Vitamin D2 0μg
Vitamin D3 2μg
Vitamin E 4mg 25%
Vitamin K 14μg 11%
Zinc 3mg 28%
Sugar 3g
Sucrose 1g
Glucose 1g
Fructose 0.5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 4g
Saturated fats 6g 30%
Monounsaturated fats 7g
Polyunsaturated fats 3g
Trans fats 0.1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 2g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 4g
Cystine 0.4g
Glutamic acid 5g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 3g
Lysine 2g
Methionine 1g
Phenylalanine 2g
Proline 2g
Serine 2g
Threonine 1g
Tryptophan 0.4g
Tyrosine 1g
Valine 2g

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