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Friday, June 17, 2016

Eggs With Spicy Peas and Lentils

How to Make Eggs With Spicy Peas and Lentils Recipe - A little spice can turn a few everyday ingredients into something special. This simple, satisfying dish provides a wealth of vitamins and minerals and the right balance of essential protein and fiber. If you like, serve the lentils with basmati rice or warm naan for plenty of energy-providing carbohydrate.



1 tablespoon (15 ml) sunflower oil
1 onion, chopped
2 cloves garlic, sliced
1 inch (2.5 cm) piece fresh ginger, peeled and finely chopped
2 tablespoons (30 ml) garam masala
1 tablespoon (15 ml) tomato paste
2 cups (500 g) broccoli or cauliflower, or a mixture of the two, cut into small florets
freshly ground black pepper
1 cup (250 ml) homemade or low-sodium vegetable stock
3/4 cup (180 g) red lentils, rinsed
6 eggs
1 1/4 cups (300 g) frozen peas
1/4 cup (15 g) chopped fresh cilantro leaves, plus small sprigs, to serve
grated zest of 1 lime (optional)
lime wedges, to serve

1 Heat the oil in a large saucepan over medium heat and fry the onion, garlic and ginger for 3 minutes. Stir in the garam masala and tomato paste. Cook for 1 minute, add the broccoli and season to taste with pepper. Add the stock and 3 cups (750 ml) water. Bring to a boil, then add the lentils. Cover the pan, reduce the heat to low and simmer for 15 minutes, stirring occasionally.

2 Meanwhile, put the eggs in a saucepan of cold water, bring just to a boil and boil gently for 6 minutes. Drain and rinse the eggs under cold water. Gently crack the egg shells and peel off the shells, taking care as the eggs will not be completely hard.

3 Add the whole eggs and the peas to the lentil mixture and stir gently. Bring back to simmering point, cover the pan and cook for about 5 minutes. By this time the peas should be cooked and the spicy sauce thickened with the softened lentils.

4 Remove the eggs with a spoon and cut them in half. Divide the spicy vegetable mixture among four plates. Mix the chopped cilantro with the grated lime zest, if using, and sprinkle over the vegetables. Top each plate with three egg halves. Garnish with lime wedges and cilantro sprigs and serve immediately.

Each serving provides
369 calories, 32 g protein, 14 g fat (3 g saturated fat), 29 g carbohydrate (6 g sugars), 16 g fiber, 428 mg sodium

Eggs With Spicy Peas and Lentils Recipe
Eggs With Spicy Peas and Lentils
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