• Elliott

Poached Eggs on Beans on Toast : Red Label

Updated: Jun 3, 2020

Macronutrient Breakdown

Energy 739 kcals

Fat ≈ 22 g

Of Which Saturates ≈ 5 g

Carbohydrate ≈ 79 g

Of Which Sugars ≈ 21 g

Fibre ≈ 25 g

Protein ≈ 39 g

Non-discretionary Salt ≈ 1.5 g

Micronutrient Breakdown

This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This red labelled meal focuses on Iron (the second most common nutrient deficiency in the UK) uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.


150 g of Tinned Haricot Beans

100 g of Tomato Puree

½ (or roughly 80 g of) a Red Bell Pepper

2 Medium Fresh Eggs

2 Thick Slices (or roughly 80 g) of Wholemeal Bread

1 Large (or roughly 20 g of) Spring Onion

1 Tbsp (or roughly 12.5 g) of Olive Oil

1 Clove (or roughly 3 g) of Garlic

1 tsp of Dried Oregano

1 tsp of Dried Basil

5 Leaves of Fresh Basil

Season with *Salt and Black Pepper to taste

* Avoid added salt intake >2 g per day.


  1. Add the oil to a medium sized frying pan and leave for later.

  2. Fill a small sauce pan with water and leave for later.

  3. Slice the spring onion into discs and chop the pepper into small cubes.

  4. Crack the eggs, separately, into 2 small bowls.


  1. Bring both the saucepan and frying pan to a medium-high heat.

  2. Add the garlic, pepper and onion to the frying pan and flash fry for 1 minute.

  3. Add the beans, tomato puree and dried herbs then cook for 5 minutes, whilst stirring occasionally.

  4. With 3 minutes remaining, gently tip both eggs into the saucepan to poach. A useful tip to remember is the fresher the eggs the better poach.

  5. With 2 minutes remaining, toast the bread.

  6. Assemble by pouring the beans equally over the toast first then placing an egg on top of each slice.

  7. Garnish with the fresh basil leaves.

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