Huevos Rancheros
Huevos Rancheros is a version of the traditional Mexican breakfast dish typical of mid morning food served in rural areas and representative of the national flag colours with the red tomatoes, the white of the eggs and green spring onions and coriander. The eggs can be fried separately if you wish to have crispy edges but this dish keeps washing up to a minimum; always a good thing!
Common accompaniments include refried beans, corn tortillas, Mexican-style rice, and guacamole or slices of avocado, with coriander as a garnish.
Whilst my interpretation is no way traditional, it does have the flavours of Mexico. Besides, like many dishes across the world, each area has different variations and this is mine.
Enjoy – Jo x
HUEVOS RANCHEROS
Ingredients
- 1 tbsp. vegetable oil
- 4 spring onions or 1 onion
- 2 peppers chopped
- 2 garlic cloves crushed
- 2 tsp. cumin
- 2 tsp. smoked paprika
- Large pinch chilli flakes
- 1 400g can chopped tomatoes or 400g fresh tomatoes, chopped
- 1 400g can kidney beans drained
- 1 tsp. honey or brown sugar
- 4 eggs
- 4 tortilla wraps
- 2 tbsp. chopped coriander
- Avocado chopped to serve (optional)
Instructions
- Chop onions and peppers into small similar sized pieces to the kidney beans.
- Add the oil to a pan then add the onions, pepper garlic, cumin, paprika and chilli, cover and cook slowly on a medium heat for 10 mins.
- Add the tomatoes, honey and kidney beans, season, cover and then simmer for 5-10mins.
- Make wells in the mixture with the back of a serving spoon. Crack the eggs in a small bowl one at a time then add into the wells. Cover and cook for 5—10 mins to cook the eggs to your liking.
- Add the chopped coriander and serve in warmed tortillas with avocado if wished.
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Nutritional Benefits:
This dish is a hive of superfoods which help the body to keep in optimum health.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.
Kidney beans (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them.
Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass.
Chilli is another native and traditional ingredient and have high levels of antioxidants, help lower bad LDL cholesterol, may help to relieve pain and joint problems and rich in vitamin C.
Fact: This dish is a well known Mexican hangover cure too due to the combination of eggs, tomatoes and spices which is just the thing to kick you back to the land of living. Eggs contain large amounts of a substance called cysteine; an amino acid that breaks down the toxin acetaldehyde in the liver which causes the well known hangover symptoms. Cumin aids the digestion so can help quell an queasy stomach whilst chillies contain a compound called capsaicin which is known to relieve pain and inflammation.
