How often are the most crave-worthy breakfasts and the most nutritionally-valuable breakfasts one in the same? Not as often as we’d like. These healthy breakfast tacos from British foodie and cookbook author, Melissa Hemsley are the ultimate balance of good and good for you.
We recently rummaged through Melissa’s kitchen with our In My Fridge series where we witnessed her signature style of cooking and eating in action. A proponent of holistic health and a pioneering force for the wellness scene in London, Melissa likes her food healthy, wholesome and as genuinely enjoyable as can be. If you haven’t checked out her latest cookbook, Eat Happy: 30 Minute Feelgood Food, do yourself a favor and pop this soon-to-be staple in your Amazon cart immediately.
These breakfast tacos come straight from the pages of Eat Happy. As the cookbook title suggests, this recipe is relatively quick to pull together and leaves us feeling good long after. Loaded with protein, healthy fats, fiber and flavor, we guarantee you’ll want to make these again and again…
Fried Eggs, Avocado + Smokey Bean Tacos
for the jalapeno salsa:
2 garlic cloves, finely chopped
1-2 jalapenos, deseeded and finely chopped
1 large handful of fresh cilantro
1 lime, zest and juice
4 Tbsp extra-virgin olive oil
1 tsp raw honey or maple syrup
for the tacos:
4 gluten-free chickpea wraps (see recipe below)
1 Tbsp butter or ghee
1 tsp smoked paprika
1 Tbsp tomato purée
1 can of beans, drained and rinsed
flesh of 1 avocado, thinly sliced
sea salt and black pepper
1 small handful of fresh coriander leaves, roughly torn
1 fresh red chilli, deseeded and sliced (to taste)
*Fried eggs go perfectly here, but if you’re making this for more than two people, scrambled eggs are best as they are much quicker and easier to do for a group.
To make the salsa, combine all ingredients together in a jar or bowl. Set aside.
Lay two chickpea wraps on each plate so they are overlapping slightly.
Heat a wide frying pan to high, add half the butter, the smoked paprika and tomato purée and fry over a medium heat for 1 minute before stirring in the beans. Heat through for 2–3 minutes, then season with salt and pepper to taste and divide among the chickpea wraps. Lay the sliced avocado on top.
Wipe the pan clean with kitchen paper and melt the remaining butter. When the butter has melted, crack in the eggs and cook over a medium-high heat for 3–4 minutes until the whites are becoming crisp around the edges but the yolks are still runny. Season with salt and pepper to taste, then add an egg to each of the wraps and drizzle over the salsa. Serve sprinkled with the fresh coriander and chilli.
Gluten-Free Chickpea Wraps
makes 12 small wraps
2 3/4 cups chickpea flour
1 1/2 cups warm water
1 tsp sea salt
1/2 tsp black pepper
1 1/2 Tbsp coconut oil or ghee
Whisk together the chickpea flour, water, salt and pepper, and leave to sit for 10 minutes.
Melt 1 teaspoon of the oil in a medium frying pan over high heat. Add 3 tablespoons of the batter to the pan, swirling it around to cover the base, and cook for 1 1/2 minutes, then flip over and cook on the other side for another 30 seconds.
Tip the wrap onto a plate, making sure you remove any excess bits from the pan or they’ll burn when you cook the next wrap and repeat — adding a little more of the oil each time — until you have used all the batter. Use two pans for speedier results.
Note: Each wrap will take about 2 minutes to cook. If you’re prepping a big batch of these, and want to keep them warm, place the wraps on a plate in the oven, on low, while you finish the rest. If you have leftover wraps, turn them into tortilla-style chips by slicing them into triangular shapes and reheating in a frying pan with more coconut oil/ghee until crisp.
Snag another killer plant-based recipe from Melissa here: grain and gluten-free flax seed bread rolls.