High Protein Malawi Egg And Bean Breakfast Bowl
A comforting, protein-rich breakfast bowl combining local white beans, eggs, and freshly sauteed greens. Easy to prepare with highly accessible Malawian ingredients to support steady morning energy.
Prep
5 min
Cook
9 min
Total
14 min
Makes
1 serving
Created together. Shared with you.
Made by Reshma + Lila
Reshma created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
9 min
Total
14 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Heat the vegetable oil in a medium…
- 01
Heat the vegetable oil in a medium…
Heat the vegetable oil in a medium pan over medium heat.
Tap card to mark done - 02
Add the chopped onion and tomato to…
Add the chopped onion and tomato to the pan. Saute for 3 minutes until the onion is soft and the tomato begins to break down.
Look for: the onion is soft and the tomato begins to break down
Tap card to mark done - 03
Stir in the local green leaf and…
Stir in the local green leaf and cooked white beans. Cook for another 3 minutes until the greens are wilted and the beans are warmed through.
Look for: the greens are wilted and the beans are warmed through
Tap card to mark done - 04
Crack the large eggs directly into the…
Crack the large eggs directly into the pan with the vegetables and beans. Stir gently to scramble everything together until the eggs are completely set, about 3 minutes.
Look for: the eggs are completely set
Tap card to mark done - 05
Transfer the mixture to a bowl and…
Transfer the mixture to a bowl and serve immediately while hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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