Easy Black Bean Breakfast Bowl

Welcome to Day 5 of my 5-day Blue Zone Breakfast series! Each day this week, I’m sharing a nourishing breakfast inspired by one of the five Blue Zones—regions in the world where people live the longest, healthiest lives: Okinawa (Japan), Sardinia (Italy), Loma Linda (California), Ikaria (Greece), and the Nicoya Peninsula (Costa Rica).

While each place has its own culinary traditions, they all share a few key principles: wholesome, plant-forward meals, strong community ties, daily movement, and a deep sense of purpose. These breakfasts aren’t meant to be exact replicas but rather modern, nutrient-rich takes using high-quality ingredients that reflect the spirit of each region. I wanted to use ingredients that each region is known for and create easy, approachable breakfast recipes you can learn to incorporate into your daily routine.

My goal is to show you that it is possible to eat in a way that supports long-term health, without overcomplicating it. These recipes are inspired by the traditions of the world’s longest-living communities—but they’re designed for real life, using simple, nutrient-rich ingredients you can find almost anywhere.

Each day of this series spotlights one of the five Blue Zones and gives you a fresh take on how breakfast can be both deeply nourishing and genuinely enjoyable. Whether you’re here for gut health, longevity, or just a more grounded start to your day—I hope you find a recipe (or five) to love.

Today’s recipe is inspired by Nicoya, Costa Rica—a Blue Zone where the day often begins with beans, rice, sunshine, and a strong sense of purpose.

This is my Easy Black Bean Breakfast Bowl, and honestly… it might be my favorite breakfast in the whole series. It’s warm, satisfying, and beautifully balanced—protein, fiber, healthy fats, and bold, vibrant flavors all in one bowl.

We start with a quick sauté of jalapeños in extra virgin olive oil, then add hearty black beans, sweet corn, and brown rice—seasoned simply with salt, cumin, and chili powder for that earthy, Central American flavor. Two cooked eggs to bring in some protein, while creamy avocado and fresh tomato keep it bright and refreshing. It’s nourishing, energizing, and the kind of breakfast that reminds you to slow down and start the day with intention—just like they do in Nicoya.

While this may seem like a breakfast that could take a bit to make, let's think smarter not harder. I used Trader Joe's frozen brown rice that just needs to be heated in the microwave for 3 minutes and then a good ol' can of black beans and corn kernels that just needed to be drained and rinsed. If you have more time to spend in the AM, you can make fresh brown rice, roasted corn off the cob, and black beans you soaked the night before to cook. It's up to you, but this is doable for a busy and slow schedule.

According to the Blue Zones website: "Nicoyans regularly take in the sunshine, which helps their bodies produce vitamin D for strong bones and healthy body function. Vitamin D deficiency is associated with a host of problems, such as osteoporosis and heart disease, but regular, “smart” sun exposure (about 15 minutes on the legs and arms) can help supplement your diet and make sure you’re getting enough of this vital nutrient."

Yields: 1

Portion: 1 bowl

Prep time: 10 minutes

Total time: 15 minutes

This recipe is dairy free, gluten free, and vegetarian.

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Ingredients:

1 tbsp extra virgin olive oil

¼ cup finely diced jalapeño

½ cup canned black beans (drained & rinsed)

½ cup cooked brown rice (microwavable)

1/2 cup corn kernels

Salt and black pepper to taste

¼ tsp chili powder

¼ tsp cumin

2 eggs

½ avocado, sliced thinly

1/2 fresh tomato, sliced

Garnish of freshly diced red onion

Optional garnish: fresh cilantro, hot sauce, lime juice

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Instructions:

1. Saute base: in a large frying pan, drizzle in olive oil, and add in jalapeño. Once aromatic, add in black beans, brown rice, corn kernels. Saute. Season with salt, black pepper, cumin, and chili powder. Stir and saute for 5-8 minutes or until black beans crisp up. Set aside.

   
   

2. Prep eggs: remove base from the pan to cook eggs or feel free to use a different pan. Feel free to add in ½ tbsp olive oil or use olive oil spray on medium heat (remember if you're using the same pan, it's going to already be hot). Crack in two eggs and cover, allow to cook to your liking. Set aside

   
   

3. Prep ingredients: Add base to a bowl, top with eggs, tomato slices, and avocado slices. Add red onion.

   
   

4. Garnish: Feel free to garnish the bowl with fresh cilantro, lime juice, or sauce, or even cotija cheese. Enjoy!

FAQ:

1. Can I make this ahead of time?: You can prep the base (beans, rice, corn mixture) in advance and store it in the fridge for up to 3 days. Just reheat and top with freshly cooked eggs and avocado when ready to serve.

2. Can I make this vegan?: Absolutely. Skip the eggs and add sautéed tofu, tempeh, or even extra black beans for plant-based protein.

3. Is it good for meal prep?: Yes—make a larger batch of the base and portion it out. Store toppings like avocado and tomato separately and add just before eating.

4. Can I use other grains instead of brown rice?: Yes! Quinoa, farro, or even cauliflower rice if you're going low-carb would all work well.

5. What if I don’t like spicy food?: You can reduce or omit the jalapeño and chili powder. Try adding bell pepper for color and crunch instead.

Recipe notes:

• Beans: Canned black beans work great for convenience. Make sure to drain and rinse them well to reduce sodium.

• Rice: Microwavable brown rice is a time-saver, but leftover rice works just as well. White rice or quinoa are also great substitutes.

• Corn: Frozen or fresh corn both work—just thaw if using frozen. Fire-roasted corn adds an extra layer of flavor!

• Eggs: Cook them however you like—fried, poached, or scrambled. Covering the pan while frying helps get the whites set with a runny yolk.

• Avocado: Slice right before serving to avoid browning. A little lime juice helps keep it fresh.

• Toppings: Don’t skip the garnishes! A squeeze of lime or a dash of hot sauce adds some extra flavor. Cotija cheese is optional but adds a delicious salty finish.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD