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Eggs with Spicy Peas and Lentils

Eggs with Spicy Peas and Lentils

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 fibre. If you like, serve the lentils with basmati rice or warm naan for plenty of energy-giving starchy carbohydrate.

Details

Serves: 4

Number of ingredients: 15

To prep: 10 minutes

To cook: 20 minutes

Difficulty: Easy

Nutrition per serving

  • Kilojoules: 1545kJ

  • Calories: 368

  • Protein: 32g

  • Fat: 14g

  • Saturated Fat: 3g

  • Carbohydrates: 29g

  • Fiber: 16g

  • Sodium: 428mg

Ingredients

1 tablespoon sunflower oil

1 onion, chopped

2 cloves garlic, sliced

2.5 cm piece fresh ginger, peeled and finely chopped

2 tablespoons garam masala

1 tablespoon tomato paste

500g broccoli or cauliflower, or a mixture of the two, cut into small florets

freshly ground black pepper

1 cup (250ml) homemade or salt-reduced vegetable stock

3/4 cup (180g) red lentils, rinsed

6 eggs

2 cups (300g) frozen peas

1/4 cup (15g) chopped fresh coriander leaves, plus small sprigs, to serve

coarsely grated zest of 1 lime (optional)

lime wedges, to serve

Method

  1. Heat the oil in a large saucepan over a medium heat and fry the onion, garlic and ginger for three minutes. Stir in the garam masala and tomato paste. Cook for one minute, then add the broccoli and season to taste with pepper. Add the stock and three cups (750 ml) water. Bring to the 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 the 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, then cover the pan and cook for about five 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 coriander with the grated lime zest, if using, and sprinkle over the vegetables. Top each plate with three egg halves. Garnish with lime wedges and coriander sprigs and serve immediately.