Black Bean Frittata Bites
Servings: 24 bites
Healthy, delicious frittata bites are great for breakfast, snacks or lunch!
- 1 cup black beans canned or pre-soaked
- 5 eggs
- 2 tbsp milk
- ½ cup red bell pepper chopped
- ½ cup green bell pepper chopped
- ½ cup fresh carrots finely chopped
- ½ cup red onion finely chopped
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp pepper
- ¾ cup cheddar-mozzarella cheese shredded
If using dried black beans, remove any shrivelled or broken beans. Rinse under cold running water. Soak ½ cup dried beans in 1 ½ 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
Canned black beans must be rinsed with cool running water and strained.
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.
Scoop about a ¼ cup of the mixture into mini muffin pans. Should make approximately 24 egg bites.
Top with shredded cheddar and mozzarella cheese.
Bake 350º for 20-25 minutes.
Serve warm or cool and refrigerate.
Calories: 47kcal | Carbohydrates: 3g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 38mg | Sodium: 86mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 639IU | Vitamin C: 7mg | Calcium: 36mg | Iron: 1mg