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Spiced Chickpeas and Fried Egg
Prep time:10 mins- Cook time:20 mins
Servings:1
This recipe was developed by Anna’s Kitchen Table in collaboration with The Fast 800. Like all of Anna’s recipes this dish is inspired by her Greek Cypriot traditions, designed with a healthy, Mediterranean-style diet in mind.
It serves up 17.8g of vegetarian protein, along with over a third of your daily recommended fibre per portion, making it the ideal way to kickstart your day. The savoury flavours lend themselves well to either a hearty breakfast or a light lunch, so it’s a great way to break your fast whatever time of day.
Eggs are a nutritional powerhouse that provide plenty of protein, as well as a plethora of vitamins and minerals to replenish your stores during fast. They’ll help provide a boost of energy to kick start your day, as will the fibre-rich chickpeas and spinach which target gut health and healthy digestion.
The spices are what sets this recipe apart from your standard egg breakfasts. Harissa paste is a fragrant condiment made from blended roasted peppers, olive oil and dried chillies, among other mixed spices. It’s rich in capsaicin that promotes thermogenesis (fat burning), as well as antioxidants, immune-boosting vitamin C and beneficial monounsaturated fatty acids. What’s more, the cinnamon in this recipe contains anti-inflammatory compounds that help manage blood sugar levels and improve insulin sensitivity. So this sauce really does pack quite the punch, both in flavour and in nutrients!
If you’d prefer, this fasting-friendly recipe works just as well with poached eggs, and if you’re feeding the family just add avocado or sourdough toast to bulk it out. For more delicious fasting day recipes like this one, sign up to your 7-day free trial of The Fast 800 Programme now.
Ingredients
- ½ tbsp olive oil
- ¼ onion, sliced
- ¼ red pepper, sliced
- 1 clove of garlic, peeled and chopped
- ½ tomato, roughly chopped
- 1 tsp fresh coriander, chopped
- ⅛ tsp ground cinnamon
- ½ tbsp harissa paste
- ½ x 400g tin chickpeas, drained and rinsed
- 25g spinach, roughly chopped
- 1 egg
- ¼ lemon, wedges
- fresh parsley, chopped
Instructions
- Add half the oil to a large pan over medium heat and add the sliced onion and pepper, and cook for about 5-6 minutes. Add in the garlic and cook for a minute more, then season with salt and pepper.
- Add the tomato, coriander, cinnamon, and harissa, and cook for a few more minutes until the tomato starts to break down.
- Finally, tip in the drained chickpeas and chopped spinach, cover, and cook for 5 minutes, until the spinach is wilted. Check the seasoning, then remove from the heat and leave to rest for 10 minutes.
- While that’s resting, heat a frying pan and add remaining oil, crack the egg/s in and fry to your liking.
- Serve the egg/s on top of the chickpeas with a squeeze of lemon and a sprinkling of fresh-cut parsley.
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Notes
- Anna says this works just as well with poached eggs.
- Non-fasting day or feeding the family? Served topped with cheese or avocado, and some sourdough toast.
- The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned chickpeas in a single serving of this recipe equates to approx. 60g (2oz) and 67 calories.
- If substituting with frozen spinach, use about 3/4 of the weight of the fresh spinach.