Black Bean Omelet with Avocado Salsa Verde
Consumers are increasingly seeking options for breakfast that provide long-lasting energy and a good nutrition story. In this Mexican-inspired omelet, the black beans contribute protein, fiber, and slowly digested carbohydrates that keep the diner satisfied all morning long. More good nutrition news: This omelet provides two servings of vegetables, from the black beans and avocado salsa.
To download a Spanish translation of this recipe click here.
Servings: 4
Calories: 465kcal
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Ingredients
Bean Filling
- 2 tablespoons olive oil
- ¼ cup scallions stemmed and chopped
- 1 tablespoon garlic minced
- ¼ teaspoon cayenne
- ½ cup tomato chopped
- 1 cup black beans cooked or canned
- 3 tablespoons cilantro minced
- kosher salt and ground black pepper to taste
Omelet
- 8 large eggs
- ½ teaspoon kosher salt
- 1 tablespoon butter
- 1 cup Monterey Jack cheese grated
- 2 cups avocado salsa verde recipe below
Avocado Salsa Verde
- 1 avocado large, ripe, peeled, seeded, and cut in ½" dice
- 1 tomato red or yellow, seeded and cut in ¼" dice
- 2 tablespoons red onion finely chopped
- 1 teaspoon serrano chile seeded and minced
- ½ teaspoon garlic minced
- 1 tablespoon lime or lemon juice of
- 2 tablespoons fresh cilantro leaves chopped
- sugar large pinch
- salt and ground black pepper to taste
Instructions
- In a skillet with the canola oil, sauté the scallions, garlic, and cayenne for 1 minute; add the tomato and beans and cook until the liquid has evaporated. Season to taste, set aside, and keep warm.
- In a bowl, beat eggs and salt. Heat an 8-inch skillet over medium-low heat and add the butter and then pour in the ¼ of the egg mixture. As the eggs set, lift the edges, letting the uncooked portion flow underneath. When the eggs are nearly set, sprinkle the ¼ of the bean mixture over one side; sprinkle with ¼ cup of grated cheese.
- For the avocado salsa verde: Carefully combine all ingredients and refrigerate at least 1 hour before serving to allow the flavors to marry.
- Fold the omelet over the filling; cover and let stand for 1 minute or until the cheese is melted. Serve with ½ cup of Avocado Salsa Verde.
Notes
Recipe developed by The Culinary Institute of America as an industry service to the Northarvest Bean Growers Association.
Nutrition
Serving: 1g | Calories: 465kcal | Carbohydrates: 18g | Protein: 25g | Fat: 33g | Saturated Fat: 12g | Cholesterol: 405mg | Sodium: 590mg | Potassium: 660mg | Fiber: 7g | Sugar: 3g | Calcium: 300mg | Iron: 3.4mg