I am delighted to be working with Alberta Pulse Growers who have sponsored this post! Black Bean Frittata Bites is a great recipe for Back to School, Back to Healthy Eating Routine!
Black Bean Frittata Bites are easy to make, super healthy, and an excellent source of protein and fibre. They are terrific for breakfast or to pack in the school lunch box. My son packs a container of them to snack on during the day at work. Fuel to keep you going throughout the day! The addition of black beans to these frittatas pack some serious flavour and nutrition. Beans are an excellent source of protein, low in fat and high in fibre and great to include in so many recipes. Alberta Pulse Growers supports over 6,000 farmers who grow pulses, and one of my favourite pulses are Black Beans!
What are “Pulses”? Pulses include dry peas, bean, lentils and chickpeas. A complete list of pulse varieties and some amazing recipes can be found on Alberta Pulse Growers website. Pulses are a great choice for vegetarian, vegan and gluten free diets. My Black Bean Frittata Bites are a delicious meatless, protein dense recipe.
For this recipe I started with dry black beans which required soaking the beans overnight (8-24 hours), then boiling until tender. If you prefer you can used canned beans which are ready to use. For instructions to prepare and use dry pulses in recipes check out “Eating Pulses” on Alberta Pulse Growers website. Black Bean Frittata Bites includes an assortment of veggies that boost up the flavour and made these frittatas bites even more healthful. Change it up any way you like with your favourite veggies.
A creative lunch box recipe that the kids will love, using simple ingredients.
Saute the vegetables until slightly tender, about 5 minutes.
Stir in the black beans (Doesn’t this looks tasty). I could eat it just like this! Next whisk together eggs, milk, salt and pepper. Stir into the vegetable and bean mixture, then scoop into mini muffin pan that have been sprayed with cooking spray.
Top with some shredded cheddar and mozzarella cheese.
Bake 350ºF for 20-25 minutes.
Black Bean Frittata Bites
This healthy, delicious frittata bites are great for breakfast or the lunch box.
Ingredients
- 1 cup black beans canned or pre-soaked
- 5 eggs
- 2 tbsp milk
- 1/2 cup red bell pepper chopped
- 1/2 cup green bell pepper chopped
- 1/2 cup fresh carrots finely chopped
- 1/2 cup red onion finely chopped
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 3/4 cup cheddar-mozzarella cheese shredded
Instructions
-
If using dried black beans, remove any shrivelled or broken beans. Rinse under cold running water. Soak 1/2 cup dried beans in 1 1/2 cup cool water overnight (8-12 hours). Rinse and strain. Next combine soaked beans with water, bring to a boil and simmer for 60 to 90 minutes until beans reach desired tenderness..
-
Preheat oven to 350º F
-
If using canned black beans place in strainer and rinse with cool running water.
-
In large skillet saute vegetables until slightly tender, about 5 minutes.
-
Remove from heat and stir in black beans.
-
In large bowl using a fork whisk together eggs, milk, salt and pepper.
-
Add the beans and vegetables.
-
using 1/4 measuring cup scoop into mini muffin pan. Should make approximately 24 mini muffins.
-
Top with shredded cheddar and mozzarella cheese.
-
Bake 350º for 20-25 minutes.
-
Serve warm or cool and refrigerate.
Its Back to School and Back to Healthy Eating Routine with the help of Alberta Pulse Growers!
Looking for another great recipe using pulses, check out my very popular recipe Ham and Bean Soup.
Great image for Pinterest!
Awesome recipe! Also, the photos are stunning. ART & the Kitchen, indeed!
Thank you kindly Jennifer!
These frittata bites look so delicious!! Thank you for sharing the recipe with us!
thank you Isadora