CHICKPEA, SPINACH AND EGG CURRY RECIPE - BBC FOOD
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
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
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
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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