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Spicy chickpea eggs
Serves: 4
Time to make: 20 mins , excludes making base mix
Ingredients
- spray oil
- 2 cups mushrooms, sliced
- 1 green capsicum, diced
- 1 carrot, sliced
- 1 portion Tasty chickpea mix (see tip)
- 400g can chopped tomatoes
- 2 teaspoons chilli powder
- 3 cloves roasted garlic, purée squeezed out
- 8 eggs
- 50g grated reduced-fat cheese
- 4 x 50g slices rustic wholegrain bread
- 4 cups wild rocket
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Instructions
1 Preheat oven to 190°C. Heat a non-stick pan with oil spray and cook mushrooms, capsicum and carrot until softened. Add chickpea mix with tomatoes, chilli powder, garlic purée and 1/2 cup water. Heat through.
2 Spoon equal measures of mixture in 4 ovenproof serving dishes. Make a small scoop in each dish and add 2 eggs. Sprinkle with some cheese. Bake for 12-15 minutes or until eggs are cooked. Serve with bread and rocket and freshly ground black pepper.
Variations
Make it gluten free: Check all ground spices are gluten free (including those in Tasty chickpea mix), and use gluten-free bread rolls.
HFG tip
This recipe is part of our Cook once, meals for a week feature… all it takes is one Sunday afternoon cooking session to have dinner sorted for the week ahead!
Nutrition Info (per serve)
-
Calories 500cal
-
Kilojoules 2090kJ
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Protein 35g
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Total fat 19g
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–Saturated fat 5g
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Carbohydrates 45g
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–Sugars 15g
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Dietary fibre 12g
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Sodium 750mg
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Calcium 460mg
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Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
