Huevos rancheros with paprika potatoes
Prep time: 10 min / Cooking time: 30 min
Serves 4
This recipe is vegetarian
Approximate price: £5.73 for full recipe
INGREDIENTS:
3 tbsps. oil
1 red onion, chunky diced
3 garlic cloves, sliced
1 pepper, chunky diced
1 tin of chopped tomatoes
1 tin of cannellini beans, drained
½ red chilli, finely chopped (optional)
1 tsp paprika
750g of baby new potatoes
4 eggs
Parsley for garnish, optional
Salt & pepper to taste
METHOD:
1. Preheat the oven at 200°C.
2. Wash the potatoes, dry them in cut in half lengthways.
3. Put the cut potatoes in a large bowl, add 1 tbsp of oil & 1/2tsp of paprika. Mix well with your hands so that the potatoes are all covered in oil and paprika.
4. In a large greased oven tray put the potatoes in a single layer. If they are all on top of each other they will not go crispy and delicious. Put the tray in the hot oven and cook for 25 to 30 minutes. You will know that they are done when they are golden and crispy on the outside and soft on the inside (prick with a knife to check).
5. Meanwhile, start on the huevos rancheros. Put 2 tbsps. of oil in a large frying pan & turn on the heat to medium. Add the diced red onion and cook for 5 minutes. Then add the sliced garlic, diced chilli (if using) & diced peppers and cook for another 3-4 minutes.
6. Next add ½ tsp of paprika, chopped tomatoes, drained cannellini beans & 200ml of water. Bring to a simmer and cook on low to medium heat for 25 minutes.
7. Using the back of a spoon, make 4 wells (dips) in the tomato & bean saucy mixture and crack and egg in each one. Cover with a lid and cook on low heat until the eggs are cooked to your liking, around 4 minutes if you like them soft and 7 minutes if you like them cooked through.
8. Spoon one egg per portion with some of the bean & tomato sauce in a plate and serve with a side of the paprika potatoes. Some fresh chopped parsley would be a lovely finishing touch, sprinkle on top.
TIPS:
You can use whatever beans you like best, kidney beans, haricot, pinto or even a mixed bean tin will work really well.
Besides the peppers you can add other vegetables like sweetcorn, mushrooms, carrots or courgettes.
A little bit of chorizo or pork sausages cut into small pieces would be a lovely addition. Add together with peppers & garlic to make sure they brown a little before adding the tomatoes & beans.
You can use some other spices instead of paprika. Some cumin, Cajun seasoning or even a fajita style seasoning would be very tasty too.
Make the recipe vegan by omitting the eggs, the bean & tomato sauce will be lovely just with the potatoes too.
You could also serve it with some rice instead of the potatoes. Flatbreads would also be a lovely alternative to potatoes.
You could prepare the tomato & bean sauce ahead and keep it in the fridge. Whenever you are ready to use it bring it to a simmer and continue from step 7.
NUTRITIONAL INFORMATION:
Huevos rancheros: Nutrition per serving, based on 4 servings per recipe with no added salt:
Energy 241.72Kcal
Fat 13.01g
Saturates 2.61g
Carbs 15.64g
Sugars 0.49g
Fibre 6.71g
Protein 13.31g
Salt 0.60g
Paprika potatoes rancheros: Nutrition per serving, based on 4 servings per recipe with no added salt:
Energy 149Kcal
Fat 3.34g
Saturates 0.41g
Carbs 28.96g
Sugars 0g
Fibre 2.86g
Protein 2.66g
Salt 0.21g
Eggs are one of the most nutritious food we have. Eggs are a good source of high quality protein (1 medium egg contains around 6g of protein) and a good source of fat.
Eggs contain vitamins B2, B12, D, A amongst others. They also contain selenium, iodine, iron, choline, and other beneficial minerals. Choline contributes to normal fat metabolism and liver function.
Garlic & onions are among the vegetables highest in antioxidants and have been shown to help cholesterol levels.
Chopped tomatoes are packed full of the goodness from tomatoes. Tomatoes are a good source of potassium, vitamin C, beta-carotene (the body converts this to vitamin A) and lycopene, a natural antioxidant known to have many health benefits.
Beans a good source of non-animal protein, rich in fibre and a source of iron, various B vitamins and folic acid. 3 tablespoons of mixed beans (also known as legumes) counts as a portion of vegetables.
Potato – these are a cheap, versatile, and nutritious carbohydrate! Contrary to popular belief potatoes can be enjoyed as part of a healthy and balanced diet. They are high in Resistant Starch which is beneficial for our gut health and blood sugar control. They also contain lots of vitamins and other micronutrients. When cooking potatoes try to be mindful of the way in which they are cooked, deep frying potatoes or cooking them with a lot of butter/ cream may be delicious - but not very healthy!
Chillies are one of the most used spices in the world. Funnily enough the active ingredients that makes the chillies very hot (capsaicin) it is meant to be specifically produced by the plant to repel mammals from eating it. Obviously it does not seem to work in humans because it is widely enjoyed! When we eat chillies, one of the common reactions we all have is feeling hotter than usual and that is because of this active ingredient called capsaicin. This ingredient is what also makes them so irritating to touch. Make sure to always wash your hands thoroughly after handling chillies.
