10-Minute Protein Power Bowl with Feta, Eggs & Beans

A fast, nourishing bowl packed with protein, fibre, and flavour. Perfect for busy days when you still want food that supports energy and weight loss.

Serves: 1

Ingredients

• Tenderstem broccoli

• Olive oil spray

• A handful of cherry tomatoes

• 1 clove garlic, crushed

• 1 small sprig rosemary (or a pinch dried)

• ½ jar Bold Bean Co baked beans

• 2–3 tbsp passata

• A splash of water

• A small handful of frozen peas (plus extra to finish)

• ¾ cup cooked brown rice

• 2 eggs

• 30g feta cheese, crumbled

• Sea salt and black pepper

Method

1. Start with the broccoli
   Heat a non-stick pan with a light spray of olive oil. Add the broccoli and cook over a medium heat until tender with a little bite. Season lightly, then remove from the pan and set aside.

2. Build the tomato and bean base
   In the same pan, add the cherry tomatoes and cook until they soften and begin to split and caramelise.
   Add the crushed garlic and rosemary, stirring gently for 30 seconds until fragrant.

3. Add the beans
   Stir in the beans, passata and a small splash of water. Let everything simmer for a few minutes until rich and glossy.

4. Finish with peas
   Add a handful of frozen peas and cook for another minute or two until heated through.

5. Cook the eggs
   While the beans are simmering, fry two eggs in a separate pan until cooked to your liking.

6. Assemble the bowl
   Spoon the warm brown rice into a bowl. Top with the broccoli, bean and tomato mixture, and the fried eggs.

7. Finish and serve
   Sprinkle over the feta, a few extra frozen peas, and a crack of black pepper.

Why this works

• Over 30g protein from eggs, beans, and feta

• Balanced carbs and fats for steady energy

• Fibre-rich and blood-sugar friendly

• Comforting, filling, and genuinely satisfying

Perfect for when you want fast food that actually works with your body, not against it.