Black bean & barley cakes with poached eggs

The convenience of canned beans and barley come into their own for this lightly spiced breakfast. This quantity gives you enough for two mornings. Barley supplies selenium, which helps maintain skin elasticity. The carbs and protein are useful for muscle recovery, too.

SERVES 4 PREP 10 mins

COOK 10 mins EASY V

2 x 400g cans black beans, drained well

15g porridge oats

2 tsp ground coriander

1 tsp cumin seeds

2 tsp thyme leaves

1 tsp vegetable bouillon powder

5 large eggs

2 spring onions, the white part finely chopped, the green thinly sliced 400g can barley, drained

2-3 tsp rapeseed oil

200g pack cherry tomatoes on the vine

4 tbsp sunflower seeds

1 Tip the beans, oats, spices, thyme and bouillon into a bowl and blitz together with a hand blender to make a rough paste. Stir in 1 egg with the whites of the spring onion and barley. Separate half the mix for another morning and chill.

2 Heat half the oil in your largest frying pan and fry the other half of the mixture in two big spoonfuls, gently pressed to make flat cakes. After 7 mins, carefully turn over to cook the other side for 4-5 mins.

3 Meanwhile, poach two eggs in a pan of boiling water for 3-4 mins, and gently fry the tomatoes on the vine in a little oil for a few mins to brown slightly. Slide the cakes onto plates and top with the tomatoes, eggs, a scattering of the spring onion greens and half the sunflower seeds. On another morning, repeat steps 2 and 3 with the remaining ingredients.

GOOD TO KNOW healthy • folate • fibre • vit c • iron • 2 of 5-a-day

PER SERVING 343 kcals • fat 15g • saturates 3g • carbs 26g • sugars 3g • fibre 10g • protein 20g • salt 0.9g