Huevos rancheros
Fried eggs on warm corn tortillas with black beans, salsa and avocado. A hearty breakfast that keeps you going until lunch.
- Total time
- 20 min
- Servings
- 2
- Calories
- 495
- Protein
- 26 g
- Protein
- 26 g 20%
- Carbs
- 53 g 42%
- Fat
- 21 g 38%
- Vegetarian
- Pescatarian
- Dairy-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 4 tortillacorn tortilla
- 2 tspvegetable oil
- 4 largeegg
- 200 gblack beans, cooked or canned, drained
- ½ tspcumin
- 120 gsalsa
- 70 gavocado, sliced
- 5 gcilantro, chopped
- ¼ tspsalt
Steps
- Warm the beans with the cumin, salt and a splash of water in a small pan, lightly mashing some of them.
- Warm the tortillas in a dry pan for 30 seconds a side and keep them wrapped in a towel.
- Heat the oil in the pan over medium heat and fry the eggs until the whites are set.
- Put two tortillas on each plate, spread with beans, top with the eggs, salsa, avocado and cilantro.
What a serving gives you
High in Protein (52% DV), Dietary fiber (55% DV), Iron (29% DV), Magnesium (33% DV), Phosphorus (42% DV), Potassium (20% DV), Zinc (31% DV), Copper (52% DV), Manganese (34% DV), Selenium (65% DV), Vitamin A (21% DV), Vitamin E (29% DV), Vitamin K (20% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (48% DV), Pantothenic acid (B5) (≥49% DV), Vitamin B6 (32% DV), Folate (58% DV), Vitamin B12 (37% DV), Choline (63% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 495 kcal | 141 kcal | |
| Protein | 25.9 g | 7.38 g | 52% |
| Carbohydrate | 53.2 g | 15.1 g | 19% |
| Dietary fiber | 15.3 g | 4.37 g | 55% |
| Total sugars | 3.78 g | 1.08 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0.038 g | ≥0.011 g | |
| Water | 245 g | 69.9 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 21.3 g | 6.06 g | 27% |
| Saturated fat | 4.58 g | 1.3 g | 23% |
| Trans fat | ≥0.056 g | ≥0.016 g | |
| Monounsaturated fat | 10.4 g | 2.96 g | |
| Polyunsaturated fat | 4.79 g | 1.36 g | |
| Omega-3 ALA | ≥0.486 g | ≥0.138 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0.058 g | 0.017 g | |
| Cholesterol | 372 mg | 106 mg | 124% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 151 mg | 42.9 mg | 12% |
| Iron | 5.28 mg | 1.5 mg | 29% |
| Magnesium | 138 mg | 39.4 mg | 33% |
| Phosphorus | 531 mg | 151 mg | 42% |
| Potassium | 940 mg | 267 mg | 20% |
| Sodium | 886 mg | 252 mg | 39% |
| Zinc | 3.41 mg | 0.971 mg | 31% |
| Copper | 0.471 mg | 0.134 mg | 52% |
| Manganese | 0.774 mg | 0.22 mg | 34% |
| Selenium | 35.6 mcg | 10.1 mcg | 65% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 185 mcg | 52.7 mcg | 21% |
| Vitamin C | 5.36 mg | 1.52 mg | 6% |
| Vitamin D | 2 mcg | 0.569 mcg | 10% |
| Vitamin E | 4.41 mg | 1.26 mg | 29% |
| Vitamin K | 24.5 mcg | 6.98 mcg | 20% |
| Thiamin (B1) | 0.377 mg | 0.107 mg | 31% |
| Riboflavin (B2) | 0.618 mg | 0.176 mg | 48% |
| Niacin (B3) | 2.61 mg | 0.744 mg | 16% |
| Pantothenic acid (B5) | ≥2.45 mg | ≥0.697 mg | ≥49% |
| Vitamin B6 | 0.543 mg | 0.155 mg | 32% |
| Folate | 231 mcg | 65.7 mcg | 58% |
| Vitamin B12 | 0.89 mcg | 0.253 mcg | 37% |
| Choline | 346 mg | 98.5 mg | 63% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.301 g | ≥0.086 g | |
| Threonine | ≥1.06 g | ≥0.302 g | |
| Isoleucine | ≥1.19 g | ≥0.339 g | |
| Leucine | ≥2.19 g | ≥0.622 g | |
| Lysine | ≥1.64 g | ≥0.468 g | |
| Methionine | ≥0.584 g | ≥0.166 g | |
| Cystine | ≥0.428 g | ≥0.122 g | |
| Phenylalanine | ≥1.33 g | ≥0.379 g | |
| Tyrosine | ≥0.879 g | ≥0.25 g | |
| Valine | ≥1.5 g | ≥0.427 g | |
| Arginine | ≥1.54 g | ≥0.438 g | |
| Histidine | ≥0.658 g | ≥0.187 g | |
| Alanine | ≥1.35 g | ≥0.385 g | |
| Aspartic acid | ≥2.68 g | ≥0.762 g | |
| Glutamic acid | ≥3.65 g | ≥1.04 g | |
| Glycine | ≥0.929 g | ≥0.264 g | |
| Proline | ≥1.17 g | ≥0.332 g | |
| Serine | ≥1.62 g | ≥0.463 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |