Freekeh, Egg & Spinach Suhoor Bowl

Per serving

Calories

511

Protein

38 g

Carbs

65 g

Fat

11 g

Fibre

15 g

Vitamins and minerals, % of a day’s needs

• Iron55%
• Vitamin D5%
• B1224%
• Zinc34%
• Magnesium61%
• Omega-321%
• Folate72%
• Calcium29%
• Potassium41%
• Vitamin C99%
• Riboflavin85%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 60 g Freekeh (roasted wheat)
• 1 whole Eggs
• 150 g Egg whites
• 150 g Fresh spinach
• 150 g Cherry tomatoes
• 50 g Red onion
• 2 Garlic cloves
• 1 tsp Olive oil
• 1 tsp Ground cumin
• 1 tbsp Lemon juice
• 10 g Fresh parsley
• 0.5 tsp Salt
• 200 ml Water

Method

1. 1

   Rinse the 60g of freekeh under cold water until it runs clear. Slice the 50g of red onion, slice the 2 cloves of garlic, halve the 150g of cherry tomatoes and chop the 10g of fresh parsley. Crack the whole egg into the 150g of egg whites and beat them together with a fork.

2. 2

   Put the rinsed freekeh, 200ml water and 0.5 tsp salt in a small pan, bring to a boil over high heat, then drop to low and simmer covered for 15 minutes, until the grain is tender with a little chew left and the water has gone.

3. 3

   While the freekeh simmers, warm 1 tsp olive oil in a wide skillet over medium-high heat. Add the sliced red onion, sliced garlic and 1 tsp ground cumin and cook for 4 minutes, until the onion softens and the spice smells toasted, then add the halved cherry tomatoes and let them split.

4. 4

   Add the 150g of fresh spinach a handful at a time over medium heat, folding each through until it collapses, about 2 minutes for the lot.

5. 5

   Pour the beaten eggs into the skillet over low heat and stir slowly for 3 minutes, until they are just set and still glossy. Low heat is what keeps them tender rather than squeaky.

6. 6

   Fold the cooked freekeh through the skillet, stir in 1 tbsp lemon juice and the chopped parsley, and eat warm. It keeps 3 days chilled and reheats gently in a pan.