Black Bean Frittata Bites
Servings: 24 bites
Calories: 47kcal
Healthy, delicious frittata bites are great for breakfast, snacks or lunch!
Print Recipe
Ingredients
- 1 cup black beans canned or pre-soaked
- 5 eggs
- 2 tablespoons 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 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3/4 cup cheddar-mozzarella cheese shredded
Instructions
Prepare the beans
- 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 cups of 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.
- For a quick and easy method, simply substitute the dried beans with canned black beans. No need to soak or pre-cook canned beans. Canned black beans should be rinsed with cool running water and strained.
Instructions for making the frittatas
- Preheat the oven to 350º F.
- Using a large skillet saute the vegetables until slightly tender, about 5 minutes.
- Stir in the black beans and cook for additonal 2-3 minutes.
- In a large bowl, using a fork, whisk together the eggs, milk, salt and pepper.
- Stir in the bean and vegetable mixture.
- Scoop about a 1/4 cup of the mixture into mini muffin pans. This recipe should make approximately 24 egg bites.
- Top with shredded cheddar and mozzarella cheese.
- Bake in oven at 350º F for 20-25 minutes.
- Serve warm or cool and refrigerate.
Nutrition
Calories: 47kcal | Carbohydrates: 3g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 38mg | Sodium: 87mg | Potassium: 68mg | Fiber: 1g | Sugar: 1g | Vitamin A: 642IU | Vitamin C: 7mg | Calcium: 36mg | Iron: 0.4mg