HEARTY RED LENTIL CURRY WITH EGGS

Hands-on time: 20 min­utes To­tal time: 30 min­utes Makes: 4 serv­ings

Canadian Living Comfort Food - - Eggs & Brunch -

BAKED EGGS WORK FOR BREAK­FAST, LUNCH AND DIN­NER

Red lentils are a bud­get-friendly source of fi­bre and pro­tein, and they cook from dried in no time. Serve with hot sauce for driz­zling over top and warm naan for dip­ping into the soft egg yolk.

2 tbsp olive oil

1 onion, finely chopped

1 large sweet potato (about 350 g),

peeled and diced

4 cups bite-size cauliflower flo­rets

(about half head)

2 cloves gar­lic, finely grated

or pressed

1 tbsp curry pow­der

2 tsp grated fresh gin­ger

1 tsp ground co­rian­der

½ tsp each ground cumin and turmeric

3 cups sodium-re­duced veg­etable broth

1 cup dried red lentils, rinsed

¾ tsp salt

½ tsp pep­per

4 eggs

2 tbsp chopped fresh cilantro

In Dutch oven or large heavy-bot­tomed saucepan, heat oil over medium heat; cook onion, sweet potato and cauliflower, stir­ring of­ten, un­til slightly soft­ened, about 6 min­utes. Add gar­lic, curry pow­der, gin­ger, co­rian­der, cumin and turmeric; cook, stir­ring, un­til fra­grant, about 1 minute.

Stir in broth and lentils; bring to boil. Re­duce heat, cover and sim­mer, stir­ring oc­ca­sion­ally, un­til vegeta­bles and lentils are ten­der and al­most no liq­uid re­mains, about 10 min­utes. Stir in salt and pep­per.

Di­vide among 4 lightly greased 1½-cup oven­proof bowls. Us­ing spoon, form well in cen­tres; crack 1 egg into each. Bake on rimmed bak­ing sheet in 425°F oven un­til egg whites are set yet yolks are still slightly runny, 10 to 12 min­utes. Let stand for 2 min­utes. Sprin­kle with cilantro.

PER SERV­ING: about 408 cal, 22 g pro, 13 g to­tal fat (3 g sat. fat), 53 g carb (11 g di­etary fi­bre, 11 g su­gar), 193 mg chol, 954 mg sodium, 1,019 mg potas­sium. % RDI: 11% cal­cium, 52% iron, 135% vit A, 87% vit C, 148% fo­late.

TIP FROM THE TEST KITCHEN

The eggs will con­tinue to cook as they stand, so don’t worry if they look slightly un­der­cooked when you re­move the bowls from the oven. You want the yolks to be runny.

HAN­DLED SOUP BOWLS SAY WARM AND SAT­IS­FY­ING

Creamy L eek and Corn Bake d Eggs

p. 78

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.