Black Bean and Cheese Scramble

PregnancyAmericanEasyServes 220 min

Fully cooked scrambled eggs mixed with black beans and pasteurized cheddar cheese.

This breakfast is built around fully cooked eggs, which provide essential choline for the baby's rapidly developing brain and nervous system. The combination of black beans and red bell pepper is a nutritional powerhouse, pairing plant-based iron with vitamin C to ensure the mother absorbs as much iron as possible to support increased blood volume. Pasteurized cheddar cheese adds calcium for the baby's hardening bones while keeping the meal satisfying and delicious.

View Nutrition Facts

One serving≈520 kcal · 28 g protein

Calories520 kcal

Protein28 g

Carbs37 g · 3g sugar

Fat30 g · 10.6g sat

Fiber7.6 g

Sodium1,127 mg

Folate171 mcg DFE

Iron4.5 mg

Calcium334 mg

Choline322 mg

Iodine93 mcg

Vitamin D99 IU

Vitamin B121.2 mcg

DHA + EPA36 mg

Zinc3.5 mg

from its ingredients

Ingredients

4 eggs, whisked
½ can black beans, rinsed and drained
2 oz cheddar cheese, shredded
½ red bell pepper, diced
1 cup spinach, roughly chopped
1 tbsp cooking oil
¼ tsp salt
¼ tsp black pepper
2 whole wheat tortillas, warmed

Cookware

Chef's knife
Cutting board
Can opener
Colander
Measuring cups
Measuring spoons
Small bowl
Whisk
Nonstick skillet — 10-inch or 12-inch
Silicone spatula

Method

1Prepare your ingredients: dice the half red bell pepper and roughly chop the spinach. Rinse and drain the black beans in a colander. Whisk the eggs thoroughly in a small bowl until smooth and uniform in color.
2Heat 1 tbsp of cooking oil in a nonstick skillet over medium heat until the oil shimmers. Add the diced half red bell pepper and sauté until slightly softened, about 3-4 minutes.
3Stir in the 1 cup of chopped spinach and half a can of rinsed black beans. Cook just until the spinach wilts and the beans are warmed through, about 1-2 minutes.
4Reduce the heat to medium-low. Pour in the 4 whisked eggs and season with 1/4 tsp salt and 1/4 tsp black pepper. Let sit undisturbed for 15-20 seconds so the edges can begin to set.
5Using a silicone spatula, gently push the eggs across the skillet, folding them over to form large curds. When the eggs are mostly cooked but still slightly wet, sprinkle in the 2 oz of shredded cheddar cheese. Continue gently folding until the eggs are completely firm with no runny parts and the cheese is fully melted, about 1-2 minutes.
6Divide the hot, fully cooked scramble between the 2 warmed whole wheat tortillas and serve immediately.

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