Masala beans and eggs only 512 kcal!
Packed with gut-loving goodness and bursting with bold, warming flavours, these speedy masala beans are the kind of breakfast that proves healthy eating never has to be boring. Tender beans are gently simmered in a fragrant masala-spiced tomato sauce, creating a rich, comforting dish that's packed with plant-based protein, fibre and plenty of flavour. Every spoonful is hearty, satisfying and wonderfully warming, making it the perfect way to start your day or enjoy as a leisurely weekend brunch.
Despite its impressive depth of flavour, this recipe couldn't be easier to make. It takes less than 30 minutes to prepare, with a cooking time of just 10-30 minutes, making it an ideal choice whether you're rushing through a busy weekday morning or have a little more time to savour breakfast at the weekend. Using simple store-cupboard ingredients and requiring very little hands-on effort, it's a fuss-free recipe that delivers big on both taste and nutrition.
Not only are these masala beans incredibly delicious, but they're also a fantastic way to support a healthy gut. Beans are naturally rich in fibre, helping to nourish beneficial gut bacteria while keeping you feeling fuller for longer. Combined with warming spices and a vibrant tomato base, this dish offers a comforting balance of savoury, aromatic flavours that pair perfectly with toasted sourdough, warm flatbreads or even a perfectly cooked egg on top for an extra protein boost.
Whether you're looking for a nourishing breakfast, a quick and satisfying lunch or a simple meat-free meal, these speedy masala beans are sure to become a regular favourite. Easy to prepare, packed with wholesome ingredients and ready in under an hour from start to finish, they're a recipe you'll find yourself coming back to time and time again.
Each serving provides 512 kcal, 25.2g protein, 51.3g carbohydrate (of which 11.4g sugars), 19.4g fat (of which 5.1g saturates), 15.9g fibre and 1.42g salt.
Masala beans and eggs- ingredient list!
This creates 3 to 4 servings.
Ingredients for the masala beans-
Two tablespoons of neutral oil, such vegetable oil
One big onion, diced finely
Two smashed garlic cloves and half a teaspoon of roughly chopped fresh or dried red chilli flakes
One tablespoon of tomato purée
¼ tsp ground turmeric and 2½ tsp garam masala
One 570g jar of white beans, such as haricot, butter, or cannellini beans, in their liquid (or two 400g tins, drained, washed, and combined with 150ml/5fl oz vegetable stock)
200ml/7fl oz passata (or ½ x 400g can chopped tomatoes), salt, and freshly ground black pepper
Ingredients to serve-
Three to four free-range eggs
Three to four pieces of sourdough bread
Six tablespoons of Greek-style yoghurt
3-4 teaspoons of mango chutney
chopped fresh coriander, salt, and freshly ground black pepper for garnish (optional).
Masala beans and eggs- step by step instruction guide!
Step 1
To make the beans, heat the oil in a large frying pan over a medium heat. Add the onion along with a small pinch of salt and cook for 8-10 minutes, stirring regularly, until softened, translucent and lightly golden around the edges. Stir in the garlic and chilli, then cook for 1 minute, stirring continuously, until fragrant, taking care not to let the garlic brown.
Step 2
Stir in the tomato purée, garam masala and turmeric, then season with ¼ teaspoon of salt and a generous grinding of black pepper. Cook for 1-2 minutes, stirring constantly, until the tomato purée has darkened slightly and the spices are fragrant.Add the beans, along with their liquid, and pour in the passata. Stir well to combine, then bring to a gentle simmer. Cook for 5-6 minutes, stirring occasionally, until the sauce has thickened slightly and become rich and glossy. Taste and adjust the seasoning with extra salt and black pepper if needed.
Step 3
Stir in the tomato purée, garam masala and turmeric, then season with ¼ teaspoon of salt and a generous grinding of black pepper. Cook for 1-2 minutes, stirring constantly, until the tomato purée has darkened slightly and the spices are fragrant. Add the beans, along with their liquid, and pour in the passata. Stir well to combine, then bring to a gentle simmer. Cook for 5-6 minutes, stirring occasionally, until the sauce has thickened slightly and become rich and glossy. Taste and adjust the seasoning with extra salt and black pepper if needed. While the beans are simmering, cook the eggs. Bring a saucepan of water to a rolling boil, then carefully lower in the eggs using a slotted spoon. Cook for 6½ minutes for perfectly jammy yolks.
Step 4
To serve, toast the sourdough until golden and crisp. Spread a generous layer of yoghurt over each slice, then gently swirl through 1 teaspoon of mango chutney, allowing the creamy yoghurt and sweet, tangy chutney to marble together. Spoon the warm, spiced masala beans generously over the toast, making sure each serving is coated in the rich, fragrant sauce. Arrange the halved jammy eggs on top, allowing the golden yolks to nestle into the beans. Finish with a pinch of salt, a generous grinding of black pepper and a scattering of freshly chopped coriander, if using, for a burst of freshness. Serve immediately while everything is hot, with any extra yoghurt or mango chutney on the side if desired.
Recipe tips-
For firmer yolks, simply cook the eggs for an additional 1-2 minutes. This will give you a more set centre while still keeping the yolks tender and creamy.
The masala beans are ideal for meal prep and taste even better after the flavours have had time to develop. Once cooled, transfer them to an airtight container and store in the fridge for up to 3-4 days. Reheat gently on the hob or in the microwave until piping hot before serving. They're delicious not only for breakfast but also spooned over baked potatoes, served with rice, wrapped in flatbreads or enjoyed alongside grilled vegetables for a quick and satisfying lunch or dinner.
If you're using premium jarred beans, such as butter beans or cannellini beans packed in a seasoned cooking liquid, don't discard the liquid. It contains plenty of flavour and starch, helping to create a richer, silkier sauce. However, if you're using standard tinned beans, it's best to drain and rinse them first, then replace the liquid with vegetable stock. This gives the dish a cleaner flavour while still providing enough liquid for the beans to simmer and develop their rich, glossy sauce.