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Breakfast
Smoky White Bean & Spinach Breakfast Skillet
A warm Mediterranean skillet of cannellini beans simmered with tomato, garlic, smoked paprika, and spinach, finished with a soft egg and olive oil.
♡ Cardio
Total25 min
Serves2
Prep10 min
Cook15 min
Why it works
Cannellini beans are rich in soluble fiber and resistant starch that lower LDL cholesterol, plus potassium and magnesium that help regulate blood pressure. Extra-virgin olive oil delivers monounsaturated fat and polyphenols such as oleocanthal that support healthy lipids and endothelial function, while spinach and tomato add potassium and dietary nitrate that promote vasodilation, all built without added salt.
Evidence
Grounded in the Mediterranean and DASH evidence base linking legumes, extra-virgin olive oil MUFAs, and potassium-rich vegetables to lower blood pressure and improved lipids.
Ingredients
- 1 can (400 g) no-salt-added cannellini beans, drained and rinsed
- 2 tbsp extra-virgin olive oil
- 1/2 yellow onion, finely diced
- 2 cloves garlic, minced
- 240 g canned no-salt-added crushed tomatoes
- 120 g fresh spinach
- 2 large eggs
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- Black pepper and a squeeze of lemon, to finish
Method
- Heat the olive oil in a skillet over medium heat and soften the onion for 4 minutes, then add the garlic, smoked paprika, and cumin and cook 30 seconds until fragrant.
- Stir in the crushed tomatoes and beans and simmer for 5 to 6 minutes until slightly thickened.
- Fold in the spinach and cook just until wilted, about 1 minute.
- Make two wells in the mixture, crack an egg into each, cover, and cook 3 to 4 minutes until the whites set and yolks are still soft.
- Finish with black pepper and a squeeze of lemon, and divide between two plates.
