Indian chickpeas with poached eggs
Serves 2
Easy
Prep:
Cook:
This quick, fibre-rich veggie supper is filling and good for you too. Chickpeas are a great source of manganese, which is essential for healthy bone structure
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- 1 tbsp rapeseed oil
- 2 garlic cloveschopped
- 1 yellow pepperdeseeded and diced
- ½ - 1 red chillideseeded and chopped
- ½ bunch spring onions(about 5), tops and whites sliced but kept separate
- 1 tsp cuminplus a little extra to serve (optional)
- 1 tsp coriander
- ½ tsp turmeric
- 3 tomatoescut into wedges
- ⅓ pack corianderchopped
- 400g can chickpeas in waterdrained but liquid reserved
- ½ tsp reduced-salt bouillon powder(we used Marigold)
- 4 large eggs
Nutrition: per serving
- kcal412low
- fat20g
- saturates4g
- carbs27g
- sugars8g
- fibre10g
- protein24g
- salt0.3g
Method
step 1
Heat the oil in a non-stick sauté pan, add the garlic, pepper, chilli and the whites from the spring onions, and fry for 5 mins over a medium-high heat. Meanwhile, put a large pan of water on to boil.
step 2
Add the spices, tomatoes, most of the coriander and the chickpeas to the sauté pan and cook for 1-2 mins more. Stir in the bouillon powder and enough liquid from the chickpeas to moisten everything, and leave to simmer gently.
step 3
Once the water is at a rolling boil, crack in your eggs and poach for 2 mins, then remove with a slotted spoon. Stir the spring onion tops into the chickpeas, then very lightly crush a few of the chickpeas with a fork or potato masher. Spoon the chickpea mixture onto plates, scatter with the reserved coriander and top with the eggs. Serve with an extra sprinkle of cumin, if you like.
