Cheesy black bean & egg tortillas
Warm corn tortillas with melted cheddar, black beans, tomato salsa and a fried egg. A quick, filling meal for one.
At a glance
Vegetarian · 5 minutes active preparation · 15 minutes total · meal
Method range: 1–1 servings.
Contains: milk, egg. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2382 kJ
- Protein
- 27.1 g
- Carbs
- 60.3 g
- Fat
- 20.8 g
- Iron
- 4.3 mg
- Calcium
- 292.9 mg
- Folate
- 262.9 µg
- Vitamin C
- 3.5 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.
- Small corn tortillas, about 3 × 25 g75 g
- Canned black beans, rinsed and drained120 g
- Cheddar made with vegetarian rennet, grated25 g
- Tomato salsa40 g
- Egg, about 1 large, weighed without shell50 g
- Olive oil for frying5 g
- Water for warming the beans15 g
Method
- Rinse and drain the canned black beans, then weigh 120 g. Grate the cheddar. Use three small corn tortillas, about 15 cm across and 25 g each, and one large egg (about 50 g without its shell).
- Put the beans in a small saucepan with 15 g (1 tablespoon) water. Warm over medium-low heat for 3–4 minutes, stirring, until hot; lightly mash a few beans if you prefer them to stay on the tortillas. Take off the heat.
- Warm the tortillas in a large dry non-stick frying pan over medium-low heat, working in batches if needed. Turn, divide the cheese among them and cover for 1–2 minutes until the cheese melts and the tortillas are warm and flexible. Transfer to a plate.
- Add the 5 g olive oil to the frying pan over medium heat. Crack in the egg and fry for 3–4 minutes, until the white is completely set. Cover briefly or flip and cook longer if you prefer a firm yolk.
- Spoon the warm beans and salsa over the cheesy tortillas, top with the fried egg and serve straight away. The full plate is one serving. Vegetarian charro beans or another cooked bean can replace the black beans, as suggested in the shared idea; brands, sauces and substitutions change the nutrition. Choose vegetarian-rennet cheese and check tortilla and salsa labels for your dietary needs.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2382 kJCooking estimate incomplete | — | |
| 27.1 gCooking estimate incomplete | — | |
| 20.8 gCooking estimate incomplete | — | |
| 14.8 gCooking estimate incomplete | 59%AI · reported contribution only | |
| 60.3 gCooking estimate incomplete | — | |
| 293 mgCooking estimate incomplete | 29%RDI · reported contribution only | |
| 40 µgCooking estimate incomplete | 27%RDI · reported contribution only | |
| 4.3 mgCooking estimate incomplete | 24%RDI · reported contribution only | |
| 1.13 µgCooking estimate incomplete | 47%RDI · reported contribution only | |
| 263 µgCooking estimate incomplete | 66%RDI · reported contribution only | |
| 3.5 mgCooking estimate incomplete | 8%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
One serving is the full plate: three small corn tortillas, beans, cheese, salsa and one egg. Use vegetarian-rennet cheese. Corn tortillas and salsa vary by brand; check labels for additional ingredients and allergens.
Community-inspired recipes · MorselMetrics adaptation
Quantities and instructions developed by MorselMetrics from a shared home-cooking idea.
Calculation assumptions & recipe adaptations
Standardised the shared corn-tortilla, cheese, bean, salsa and fried-egg idea to one serving. Black beans follow the commenter’s confirmation that any beans work; vegetarian charro beans remain an optional variation. Uses newly written instructions and measured ingredients.
Estimated from weighed edible ingredients using AFCD/AUSNUT records. The 120 g beans is rinsed and drained weight; tortillas total 75 g; the 50 g egg excludes its shell. All 5 g frying oil is counted. Commercial tomato salsa is represented by a generic food record. Corn tortillas, cheese, beans and salsa vary by brand. Nutrition is for the whole one-person meal; substitutions and extra toppings are not included. Cooking losses are unmeasured; missing nutrient data remain unknown.
- Small corn tortillas, about 3 × 25 g: Whole-recipe edible weight.
- Canned black beans, rinsed and drained: Whole-recipe edible weight.
- Cheddar made with vegetarian rennet, grated: Whole-recipe edible weight.
- Tomato salsa: Whole-recipe edible weight.
- Egg, about 1 large, weighed without shell: Whole-recipe edible weight.
- Olive oil for frying: Whole-recipe edible weight.
- Water for warming the beans: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Small corn tortillas, about 3 × 25 g: Bread, flat wrap or tortilla, corn, commercial
- Canned black beans, rinsed and drained: Bean, black, canned, drained
- Cheddar made with vegetarian rennet, grated: Cheese, cheddar, natural, regular fat
- Tomato salsa: Sauce, salsa, tomato-based, commercial
- Egg, about 1 large, weighed without shell: Egg, chicken, whole, raw
- Olive oil for frying: Oil, olive
- Water for warming the beans: Water, tap