Put your Cinco de Mayo leftovers to good use with this simple, nourishing, and delicious toast for dinner. Refried beans, crispy fried egg, salsa, and cilantro. It doesn't get much better than this!
With Cinco de Mayo right around the corner there’s a high probability some of you might have some Mexi-ish ingredients kicking around your homes. Maybe even some leftovers that are going to need dealing with. With that in mind I thought it was high time for another installment of Toast For Dinner here on The Muffin Myth, Cinco de Mayo style.
It doesn’t get much more simple than this: wholegrain toast spread with leftover refried beans, topped with a crispy fried egg, a bit of salsa, and a sprinkle of cilantro. It comes together lightening fast, is hella nourishing, and incredibly delicious.
This is the kind of toast for dinner situation that can be kept nice and simple or spruced up all fancy like. You don’t have to stop at beans, egg, and salsa. You could throw on some avocado, crumbles of cheese, hot sauce, or lime wedges. You could start with spicy black bean ragout instead of refried beans. Heck, you could even crisp up a tortilla in the oven instead of making toast.
Regarding the egg, I’ve gone for a crispy fried egg á la Deb, but a more traditional fried egg would of course be fine too. As would a poached, soft boiled, or even scrambled egg if that’s more your style. Don’t eat eggs? Just double down on the refried beans!
Eggs are a natural, nutrient-rich whole food and an amazing source of high quality protein. In fact, many public health authorities use eggs as the reference standard against which protein qualities are evaluated. Eggs contain all 8 B-vitamins, along with folic acid. Vitamin B12 and choline are particularly abundant in eggs. Eggs are also a very good source of selenium and iodine. But what about cholesterol? Well, several large-scale studies conducted recently have suggested that the cholesterol content of eggs in relation to heart disease may be less of a concern than previously thought.
Beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. The protein-plus-fiber combination in beans is one of the things that makes them special. Much of the fiber is indigestible, which supports digestive health, particularly in the lower part of our digestive tract. The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. Beans are also rich in soluble fiber, which is helpful for lowering blood cholesterol levels and supporting cardiovascular health.
One year ago: Chipotle Black Bean Burgers
Three years ago: Milk and Honey Pudding
toast for dinner - refried beans, fried egg, and salsa
- 1 slice wholegrain bread toasted
- 2-3 tablespoon refried beans
- 1 egg
- oil for frying
- 1-2 tablespoon salsa
- 1 teaspoon fresh cilantro
- salt and pepper
- Put a small skillet over high heat and heat up till it's nearly screeching hot.
- Toast your bread and spread with refried beans.
- Add the oil to the skillet, and swirl to coat the bottom of the pan. Crack the egg gently into a small bowl, then slide it into the pan. The egg will hiss and sputter and puff up, so stand back.
- Reduce the heat to medium, and allow the egg to cook until the white looks fully opaque while the edges and bottom are brown and crispy, about one and a half minutes. Remove from the heat.
- Slide a thin metal spatula under the egg, gently loosening any stuck parts. Gently place it on top of the refried beans and toast.
- Top with salsa, a bit of cilantro, and salt and pepper. Eat immediately.