EGG AND CHICKPEA RECIPES RECIPES

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CHICKPEA, SPINACH AND EGG CURRY RECIPE - BBC FOOD



Chickpea, spinach and egg curry recipe - BBC Food image

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI.

Provided by Sunil Vijayakar

Prep Time 30 minutes

Cook Time 30 minutes

Yield Serves 2

Number Of Ingredients 14

2 large free-range eggs
1 tbsp light olive oil
2 tsp cumin seeds
1 tsp black mustard seeds
2 tbsp medium curry powder, plus extra for sprinkling
1 tsp garlic granules
1 tsp ground ginger
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
1 tbsp lemon juice
100ml/3½fl oz boiling water
180g/6oz baby leaf spinach
salt and freshly ground black pepper
2 tbsp chopped fresh coriander, to garnish

Steps:

  • Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.
  • Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.
  • Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted.
  • Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately.

Nutrition Facts : Calories 441kcal, CarbohydrateContent 92g, FatContent 20g, FiberContent 15g, ProteinContent 26g, SaturatedFatContent 3.5g, SugarContent 8.5g

INDIAN CHICKPEAS WITH POACHED EGGS RECIPE | BBC GOOD FOOD



Indian chickpeas with poached eggs recipe | BBC Good Food image

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

Provided by Good Food team

Categories     Lunch, Supper

Total Time 15 minutes

Prep Time 5 minutes

Cook Time 10 minutes

Yield 2

Number Of Ingredients 13

1 tbsp rapeseed oil
2 garlic cloves, chopped
1 yellow pepper, deseeded and diced
½ - 1 red chilli, deseeded and chopped
½ bunch spring onions (about 5), tops and whites sliced but kept separate
1 tsp cumin, plus a little extra to serve (optional)
1 tsp coriander
½ tsp turmeric
3 tomatoes, cut into wedges
? pack coriander, chopped
400g can chickpeas in water, drained but liquid reserved
½ tsp reduced-salt bouillon powder (we used Marigold)
4 large eggs

Steps:

  • 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.
  • 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.
  • 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.

Nutrition Facts : Calories 412 calories, FatContent 20 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 27 grams carbohydrates, SugarContent 8 grams sugar, FiberContent 10 grams fiber, ProteinContent 24 grams protein, SodiumContent 0.3 milligram of sodium

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