Masala Chickpea & Egg Lunch Bowl
Lunch · Indian · Ready in 15 min · Serves 1
Ten-minute masala chickpeas with a jammy boiled egg, yogurt and coriander. An Indian lunch bowl from cans and cupboard spices.
Per serving
- Calories
- 460
- Protein
- 25 g
- Carbs
- 46 g
- Fat
- 17 g
- Fibre
- 12 g
Vitamins and minerals, % of a day’s needs
- Iron38%
- Vitamin D5%
- B1234%
- Zinc33%
- Magnesium26%
- Omega-314%
- Folate30%
- Calcium18%
- Potassium24%
- Vitamin C19%
- Riboflavin35%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 200 g Canned chickpeas (drained)
- 1 whole Egg
- 150 g Canned tomatoes
- 1.5 tsp Garam masala
- 0.5 tsp Ground cumin
- 50 g Greek yogurt
- 2 tbsp Fresh coriander, chopped
- 2 tsp Olive oil
- 0.3 tsp Salt
Method
- 1
Lower 1 egg into boiling water over high heat for 7 minutes, then cool it under cold water for 1 minute and peel.
- 2
Heat 2 tsp olive oil in a pan over medium-high heat, add 200g drained chickpeas, 150g canned tomatoes, 1.5 tsp garam masala, 0.5 tsp cumin and 0.25 tsp salt, and simmer for 6–7 minutes until thick and glossy.
- 3
Tip the chickpeas into a bowl, halve the egg on top, and finish with 50g Greek yogurt and 2 tbsp chopped coriander.
