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12 Servings 


Nutrition Per Serve 

171 Calories 

10.3g Protein 

10.6g Carbs 


What you'll need 

  • 1 tablespoon olive oil 
  • 1 1/4 cups brown onion (finely chopped) 
  • 1 cup red capsicum (diced) 
  • Kosher salt 
  • 2/3 cup frozen corn 
  • 1 1/2 teaspoon ground cumin 
  • 1/2 cup plus 2 tablespoons raw pepitas 
  • 1/2 cup coriander leaves 
  • 8 oil-packed sun-dried tomato (halved and blotted dry) 
  • 420g four bean mix (drained) 
  • 7 large eggs 
  • 1 cup light cheese (shredded) 


The easy bit 

  1. Heat oven to 230°C. Line 12-cup muffin pan with paper liners. 
  2. Heat oil in large skillet on medium heat. Cook the onion, red capsicum, 
  3. and 1/2 teaspoon salt, stirring occasionally, until tender.  
  4. Transfer to a bowl and toss in the corn and cumin. 
  5. In a food processor, pulse 1/2 cup of the pepitas to finely chop and add to the bowl. 
  6. Pulse the coriander leaves and sun-dried tomatoes until chopped then add them to the bowl. 
  7. Pulse the beans until chopped but not pureed and transfer to the bowl. 
  8. Pulse eggs until blended and transfer to the bowl.  
  9. Add 2/3 cup of cheddar cheese and mix everything to combine. 
  10. Divide the mixture among muffin liners and top with remaining pepitas and cheese.  
  11. Bake for 14 to 17 minutes or until golden brown and fully set. 
  12. Let cool for 15 minutes, then enjoy. 
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