Yum, yum, yum to this weeks recipe: Breakfast Tortillas 🌮. This recipe is ideal for a really nice brunch or – sometimes – also a fancy weekday breakfast 😉. These tortillas are everything you can dream of! They contain a delicious sweet potato and black bean filling, which is enriched with spices, a little bit of tomato paste, and loads of lime juice. You then add eggs and everything your heart desires – tomatoes, avocado, more lime juice, or a little bit of cheese. Simple deliciousness 🥰.
I have been wanting to create a really “messy” full picture shoot for a while and I thought that these tortillas would perfectly lend themselves for that. So, I tossed so much stuff onto the food board, yet it still looks kind of organized and clean 🤨🧐. I guess I will have to go back to the drawing board on this one 😂. Nevertheless, I hope you can see how much mouthwatering deliciousness is in these.
Why are these Breakfast Tortillas good for you?
I sincerely like this starchy root vegetable, especially in the colder, winter months. They do not feel heavy nor starchy in this dish though – promise 😉. Sweet Potatoes are super rich in Vitamin A, as well as Vitamin C, and B6. In addition, they are great sources of Manganese and Potassium. Sweet Potatoes are also loaded with antioxidants, especially if you buy either the red or purple variety. Both the fiber and antioxidants do wonders for your gut and help to bulk up your stool and keep you full for longer, as well as ensure that your gut gets cleaned properly. In test tubes, sweet potatoes have also been shown to help grow healthy gut bacteria.
Additionally, sweet Potatoes are also an eye for your eyesight (see what I did there?! and I am likely the only person to find this funny 🤣). The beta-carotene in Sweet Potatoes gets converted into Vitamin A, which helps to form receptors in your eyes that are light-detecting.
I have not raved about eggs in a while… so here it goes. Eggs are a complete vegetarian protein source and contain several Vitamins and Minerals, amongst others Selenium. Selenium supports your body to make special proteins, as well as helping to prevent cell damage. Eggs are high in cholesterol but they do not adversely affect your blood cholesterol levels. How you respond to eating eggs varies from individual to individual. In about 70% of the population, it does not raise cholesterol levels at all, in ca. 30% it mildly raises your overall cholesterol levels, as well as your “bad” cholesterol. However, and simultaneously, eggs also raise your “good” cholesterol levels. That type of Cholesterol has been linked to a decreased risk of both heart diseases and strokes. Eggs also contain Choline, an essential nutrient, which supports the cell structure, cell messaging, DNA synthesis, and a healthy nervous system.
Black beans are part of the legume family and are high in both fiber and protein. They are also a nutritional powerhouse. These little seeds contain Iron, Phosphorus, Calcium, Magnesium, Manganese, Copper, and Zinc. All of these Minerals help with maintaining your bone structure and keeping up your strength. Black Beans also contain high amounts of fiber, Potassium, Folate, Vitamin B6, and phytonutrients that all help to protect our heart and thereby lower our risk of heart disease.
How can I adjust this recipe to my dietary requirements?
This recipe is vegetarian, as well as gluten-free, and nut-free. If you would like to make this recipe egg-free (and therefore vegan) simply swap the ghee with vegan cooking oil of your choice and omit the eggs and cheese. Instead of scrambled eggs, you can add a tofu scramble. I have linked you to a recipe in case you would like to do that.
And there you have it for this week 🤗. I hope you are enjoying this insanely delicious recipe and get a chance to perhaps try something new for breakfast. Let me know how you like the recipe – it sincerely fills me with so much joy seeing you create the recipes – so please leave a comment below or tag me in your creations over on Instagram under @life_and_lemons_foodblog and with the #lifeandlemonsfoodblog.
Breakfast TortillasCourse: BreakfastCuisine: MexicanDifficulty: Easy
This Breakfast Tortillas recipe is so delicious! The secret is a gorgeous sweet potato and black bean filling, adding eggs and then all the toppings! Enjoy!
- For the sweet potato black bean filling
1 small sweet potato
2 cups (500 ml.) water
1 tsp ghee
1 medium-sized onion
200 gr of black beans (about 1 can of black beans)
2 tsp oregano
½ tsp paprika (hot)
¼ tsp salt
Pepper to taste
2 tbsp tomato paste
Juice of 2 limes
Handful of coriander
- For the eggs
1 tsp ghee
A splash of water
Salt and pepper for seasoning
- For assembling the breakfast tortillas
Gluten-free tortillas of choice
½ an avocado
- Start by washing and finely chopping the sweet potato into bite-sized pieces. Heat a pan over medium to high heat, add the sweet potato and water so that the sweet potato is covered and let simmer so that the sweet potatoes becomes soft
- Meanwhile, chop the onion into small pieces, drain the black beans and cut a few tomatoes, and avocado. The sweet potatoes need about 12 – 15 minutes to be done (you know when a knife inserted can easily pierce through)
- When the sweet potatoes are soft, take them out of the pan and put to one side (discard any remaining water). Add the ghee along with the onion and let the onion fry off until translucent over medium heat. Add the sweet potato back, along with the black beans and stir everything through until evenly heated. Add the oregano, paprika, salt, and pepper, along with the tomato paste. Stir until combined and slightly “mushy”. When the mixture is ready, stir in the juice of two limes, along with a handful of cilantro. Put into a warm oven (ca. 100 degrees) whilst you are frying off the eggs
- Heat a pan to medium-high heat and melt the ghee. Crack the eggs and add a bit of water along with salt and pepper. Whisk the eggs until they are super fluffy and then pour into the hot pan. Continue to stir until your eggs are fully scrambled
- For serving: Lay out the tortilla, add the sweet potato filling before adding the eggs. Add chopped tomatoes, more cilantro, lime juice, avocado, and if you fancy a bit of grated cheese on top. ENJOY!!!