As the rainy season sets in, mornings can feel particularly cold and uninviting. However, starting your day with a nourishing, protein-packed breakfast can make all the difference. For those seeking a dairy-free option, we’ve crafted a savory breakfast recipe that not only warms the soul but also fuels the body with essential nutrients. This dish promises to delight your taste buds while providing a healthy start to your day.
The Perfect Winter Breakfast: Bean And Ugu Leaf Scramble:
Imagine waking up to the soothing aroma of a delicious meal that not only satisfies your hunger but also fuels your body with essential nutrients. This bean and ugu leaf scramble is designed to do just that. By incorporating familiar, locally sourced ingredients, we’re ensuring that this breakfast is not only healthy and high in protein but also accessible and easy to prepare.
The rich flavors and vibrant colors of this dish make it a perfect choice for those chilly mornings when you need a little extra warmth and energy to kickstart your day. Plus, being dairy-free, it caters to those with dietary restrictions without compromising on taste or nutrition. Let’s dive into the recipe and see how you can bring a bit of warmth and health to your winter mornings.
Ingredients:
1 cup black-eyed bean flour
1 1/2 cups water
1 tbsp palm oil
1 small onion, finely chopped
2 cloves garlic, minced
1 cup ugu (fluted pumpkin) leaves, chopped
1 red bell pepper, diced
1/2 cup cherry tomatoes, halved
1/2 tsp turmeric
1/2 tsp ground crayfish
Salt and pepper to taste
Fresh cilantro for garnish
Instructions:
1.In a medium bowl, whisk together black-eyed bean flour and water until smooth and lump-free. Let it sit for at least 10 minutes to thicken slightly, ensuring a better texture for your scramble.
2.Heat palm oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Stir in the minced garlic and cook for another minute, releasing its fragrant aroma.
2.Incorporate the diced red bell pepper and cherry tomatoes into the skillet. Cook for about 5 minutes, stirring occasionally, until the vegetables start to soften. Then, add the chopped ugu leaves, allowing them to wilt into the mixture.
3.Sprinkle the turmeric and ground crayfish over the vegetables, stirring well to combine. Season with salt and pepper to taste.
4.Pour the bean batter into the skillet, stirring continuously to mix it with the vegetables. Cook for 8-10 minutes, or until the scramble firms up, becoming slightly golden and crispy around the edges. Stir occasionally to ensure even cooking.
5.Once cooked, remove the skillet from heat. Garnish your bean and ugu leaf scramble with fresh cilantro. Serve immediately, enjoying the comforting warmth and robust flavors of this hearty breakfast.
Nutritional Benefits:
High in Protein:
Black-eyed bean flour, the star of this dish, is an excellent source of plant-based protein. Each serving of this scramble provides a significant protein boost, helping to keep you full and energized throughout the morning.
Packed with Vitamins and Minerals:
The combination of ugu leaves, bell peppers, and cherry tomatoes ensures you’re getting a hefty dose of essential vitamins and minerals. Ugu leaves are rich in iron and vitamin K, while bell peppers and tomatoes offer a wealth of vitamin C and antioxidants.
Dairy-Free and Heart-Healthy:
Using palm oil instead of butter or cream keeps this dish dairy-free and heart-healthy. Palm oil provides healthy fats that support overall wellness and contribute to a balanced diet.
Note:
Embracing a healthy, dairy-free, and protein-rich breakfast doesn’t mean compromising on flavour or satisfaction. This bean and ugu leaf scramble is a testament to how simple, local Nigerian ingredients can come together to create a delightful and nutritious meal. As you savor each bite, you’ll find that rainy mornings can indeed become a time of warmth, health, and culinary joy. So, bundle up, stay cozy, and let this delicious breakfast be the perfect start to your day. Enjoy the nourishing benefits and delightful flavors, setting a positive tone for whatever rainy season has in store.
