BBC Good Food - 04.2020

easy health

74 bbcgoodfood.com APRIL 2020

healthy diet plan

Quinoa, a rich source of protein, is combined with

black beans and avocado for a nutritious lunch

recipeSARA BUENFELD photographMELISSA REYNOLDS-JAMES

go with the grain

South American-style

quinoa with fried eggs

SERVES 2 PREP10 mins

COOK20 minsEASYV

75g quinoa

400g can black beans, drained

(^1) / 2 tsp ground cumin
(^1) / 2 tsp ground coriander
1 lime, zested and juiced, plus
extra wedges to serve
1 tsp cider vinegar
160g cherry tomatoes, halved
1 small avocado, stoned, peeled
and roughly chopped
2 tbspfinely chopped coriander
3 spring onions or^1 / 2 small red
onion,finely chopped
rapeseed oil, for frying
2 medium eggs
IRON LOWCAL GLUTENFREE
1 Put the quinoa in a small pan
with 250ml water and bring to the
boil. Reduce the heat to low, cover
and gently simmer for 15-20 mins,
stirring occasionally until most
of the water has been absorbed
and the grains have doubled in size
(if there’s any water left in the pan,
drain well). Tip into a bowl and stir
through the beans, spices, lime zest
and juice, and vinegar. Stir well,
then add the tomatoes, avocado,
coriander and onion, and divide
between two serving plates.
2 Heat a drop of oil in a non-stick
frying pan and fry the eggs until the
whites are set with a crispy edge
but the yolks are still runny. Serve
the quinoa topped with the eggs.
GOOD TO KNOWhealthy•low cal•fibre•iron

• 3 of 5-a-day•gluten free
  PER SERVING468 kcals•fat 21g•saturates 4g•
  carbs 37g• sugars 6g• fibre 15g• protein 25g• salt 1g

You’llfind lots of other

healthy recipes at

bbcgoodfood.com

Shoot director PETER RÜPSCHL

| Food stylist ESTHER CLARK

| Stylist MORAG FARQUHAR