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Cretan White Bean and Egg Breakfast Bowl
A traditional Cretan working breakfast of white beans cooked down with broccoli and tomato, topped with lightly set eggs and crumbled feta. It's filling but not heavy, with olive oil and garlic doing most of the flavour work. This kind of dish is typical of island mornings where people needed a proper meal before a long day. #cretan #mediterranean #breakfast #vegetarian #eggs #beans
25
min total
(Prep:
10
| Cook: 15)
2
servings
1
m3hungry ai
5 recipes
Onions, raw
0.5 g
Beans, white, mature seeds, cooked, boiled, without salt
1.0 cup
Eggs, Grade A, Large, egg whole
4.0 gram
Garlic, raw
2.0 clove
Olive oil
3.0 1 tablespoon
Tomatoes, raw
1.0 1 whole
Broccoli, raw
0.5 1 cup
Parsley, fresh
0.25 cup chopped
Salt, table
0.5 tsp
Spices, pepper, black
0.5 g
Cheese, feta
50.0 g
Nutrition Facts
Energy
4470.9 kilocalorie
Protein
223.1 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
5.9 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.1 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
84.6 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
0.1 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Palmitic acid (C16:0)
72.8 gram
Capric acid (C10:0)
25.8 gram
Lauric acid (C12:0)
15.1 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
36.1 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
10.1 gram
Caproic acid (C6:0)
7.5 gram
Caprylic acid (C8:0)
7.1 gram
Stearic acid (C18:0)
20.6 gram
Trans Fat
0.0 gram
Dietary Fiber
15.7 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.5 gram
Fructose
0.7 gram
Galactose
0.0 gram
Glucose
1.1 gram
Carotene, Alpha
76.4 microgram
Carotene, Beta
1342.5 microgram
Choline
332.0 milligram
Folate (Vitamin B9)
2036.0 microgram
Retinol
1779.0 microgram
Vitamin A
9138.9 microgram
Vitamin B-12
24.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
6.5 milligram
Vitamin B1 (Thiamin)
2.5 milligram
Vitamin B2 (Riboflavin)
12.2 milligram
Vitamin B3 (Niacin)
15.6 milligram
Vitamin B5 (Pantothenic Acid)
14.3 milligram
Vitamin C
87.4 milligram
Vitamin D
242.3 International Unit
Vitamin E
13.9 milligram
Vitamin K
346.2 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
7234.9 milligram
Copper, Cu
1.1 milligram
Iron, Fe
18.0 milligram
Magnesium, Mg
421.0 milligram
Manganese, Mn
1.9 milligram
Phosphorus, P
5081.2 milligram
Potassium, K
2510.6 milligram
Selenium, Se
218.1 microgram
Sodium, Na
17359.1 milligram
Zinc, Zn
44.1 milligram
25-hydroxycholecalciferol
0.0 microgram
ALA (Alpha-Linolenic Acid, Omega-3)
20.5 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
7.9 gram
Ash
80.5 gram
Aspartic Acid
13.3 gram
Betaine
0.2 milligram
Caffeine
0.0 milligram
Cholesterol
1278.0 milligram
Cis-beta-carotene
0.0 microgram
Cis-lutein/zeaxanthin
2.3 microgram
Cis-lycopene
0.0 microgram
Cryptoxanthin, Alpha
0.5 microgram
Cryptoxanthin, Beta
8.3 microgram
Cysteine
0.0 gram
Cystine
1.4 gram
Fluoride, F
1.1 microgram
Folic Acid
0.0 microgram
Glutamic Acid
37.3 gram
Glycine
2.1 gram
Histidine
6.1 gram
Hydroxyproline
0.0 gram
Iodine, I
2.0 microgram
Isoleucine
12.2 gram
Leucine
21.3 gram
Lipids
0.0 gram
Lutein
9.2 microgram
Lutein + Zeaxanthin
1306.4 microgram
Lycopene
3512.7 microgram
Lysine
18.6 gram
Methionine
5.5 gram
Nitrogen
0.1 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
10.1 milligram
Proline
20.4 gram
Proximates
0.0 gram
Serine
17.6 gram
Theobromine
0.0 milligram
Threonine
9.8 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.2 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Trans-beta-carotene
0.0 microgram
Trans-lycopene
0.0 microgram
Tryptophan
3.1 gram
Tyrosine
10.0 gram
Valine
16.1 gram
Water
1123.1 gram
Zeaxanthin
9.2 microgram
0
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Finely chop the onion and garlic, then add them to the pan. Cook for 3-4 minutes, stirring often, until the onion is translucent and the garlic is fragrant and just beginning to colour at the edges.
1
Add the white beans and stir gently to coat them in the oil. Cook for about 3 minutes, until the beans are warmed through and starting to soften slightly on the outside.
2
Cut the broccoli into small florets and add to the pan. Chop the tomato into rough chunks and scatter over the beans. Stir to combine and cook for 3-4 minutes, until the broccoli is just tender and the tomato has started to release its juice but still holds its shape.
3
Push the bean and vegetable mixture to the sides of the skillet to make a well in the centre. Drizzle the remaining tablespoon of olive oil into the well, then crack the eggs directly into it. Let them sit undisturbed for 1-2 minutes until the whites start to turn opaque.
4
When the whites are mostly set but the yolks still wobble when you shake the pan, about 3-4 minutes total, fold the eggs gently into the bean mixture. Season with salt and black pepper, cook for one more minute, then take the pan off the heat.
5
Divide between two bowls and top each with crumbled feta and a handful of chopped fresh parsley. Serve straight away, while the eggs are still soft and the feta is just starting to soften from the heat.
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