Do eggs and beans go well together?
Yes, eggs and beans can be a nutritious and tasty combination. Eggs provide complete proteins and healthy fats, while beans offer fiber, plant-based proteins, and a variety of vitamins and minerals. Together, they create a balanced dish that promotes satiety and supports muscle health. To make it even more complete, serve with seasonal cooked and raw vegetables.
This recipe for egg (hard-boiled or scrambled) and bean salad (cannellini, borlotti, red, tondini) is easy to prepare, requires few ingredients and little time, but delivers a flavorful and satisfying dish. It’s ideal as a lunch or a quick dinner and lends itself to many variations depending on your tastes and the seasons. Perfect also for those following a vegetarian diet. An excellent option for a picnic or a meal to bring to the office.
SEASON of #drybeans (borlotti, cannellini, Spanish white, red, black) – available all year round. Season of #freshbeans – from July to November.
RECIPES with legumes
- Difficulty: Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 128.90 (Kcal)
- Carbohydrates 8.50 (g) of which sugars 0.60 (g)
- Proteins 10.77 (g)
- Fat 5.14 (g) of which saturated 2.18 (g)of which unsaturated 2.64 (g)
- Fibers 3.90 (g)
- Sodium 75.35 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Eggs and Beans
Serves 2
- 2 eggs (medium)
- 3/4 cup cooked beans
Tools
- Saucepan stainless steel
- Egg Cutter
Eggs and Beans
Place the eggs in a small saucepan, cover with cold water, bring to a boil, then cook for about 8 minutes. After cooking, immediately run them under cold water to stop the cooking process, then peel by tapping firmly on all sides against the work surface to create many small cracks and remove the shell starting from the base.
Low energy version, with passive cooking (ideal for an environmentally conscious and sustainable lifestyle): place the eggs in a small saucepan, cover with cold water, bring to a boil, turn off the heat, cover with a lid and let rest for 10-12 minutes. Run them under cold water to stop the cooking and make peeling easier.
Slice the hard-boiled eggs into regular slices using the appropriate tool or, alternatively, a sharp knife on a cutting board.
Can I use canned beans?
Yes, they are super convenient and speed up the preparation. Just rinse them well under running water to remove the preservation liquid and excess salt. If you have time and desire, soaking and cooking your own dry beans are even better: more flavor, less waste, and no preservatives.
On a plate, arrange the egg slices at the base, then add the beans on top. Decorate with the remaining egg pieces and season to taste.
STORE eggs and beans
The egg and bean salad should be stored in the refrigerator in an airtight container. It is best consumed within 2 days to maintain freshness, avoiding leaving it at room temperature for too long. If already seasoned, consume within a day to prevent the ingredients from losing texture or flavor.
Can I prepare it in advance?
You can cook the beans and eggs (hard-boiled or scrambled) the day before. Just store them in the fridge in airtight containers and slightly warm them before serving.
FAQ
Are hard-boiled, scrambled, or poached eggs better?
It depends on your taste. Hard-boiled eggs are practical and can be stored for the next day, while poached or sunny-side-up eggs add a delightful creaminess if you leave the yolk runny. Scrambled eggs are great for a more rustic and quick version.
What kind of beans is best to use?
Cannellini, borlotti, black… all are fine. The texture and flavor vary a bit: cannellini are more delicate, borlotti have a more intense taste, black beans are perfect if you want a slightly more Tex-Mex touch.
Can I add vegetables?
Of course, vegetables pair wonderfully with eggs and beans: onions, cherry tomatoes, spinach, kale, peppers, and much more. Be sure to choose seasonal vegetables: they add color, fiber, and make the dish more complete and balanced.
Is it suitable for vegans?
Yes, just replace the egg with cooked tofu (or marinated or scrambled) or tempeh: the dish remains delicious.
