POACHED EGGS WITH SMASHED BROAD BEANS

You can’t go wrong with a bag of broad beans in the freezer. This versatile

vegetable makes a nutritious base for poached eggs, instead of the more

usual toast, and is a winning combination of protein, carbs and fibre, as well as B vitamins. Perfect for when fresh beans are out of season, frozen ones can be added to soups, stews, salads, sauces

and stir-fries.

Serves four

INGREDIENTS

400g frozen (or fresh) podded broad beans, defrosted if frozen 2 garlic cloves, finely chopped Finely grated zest and juice

of 1 unwaxed lemon 4 tbsp extra virgin olive oil 20g parmesan cheese,

finely grated

2 tbsp finely chopped fresh mint

4 large eggs Splash of white wine vinegar 4 large handfuls watercress, tough stalks removed Dried chilli flakes, for sprinkling (optional)

METHOD

h Steam the broad beans for three to four minutes until tender, then leave to cool slightly and pop them out of their grey outer skin to reveal the bright green

bean inside. h Put the cooked beans in

a bowl with the garlic, lemon zest and juice, olive oil and two tablespoons

of hot water. h Mash with the back of a fork until the beans are roughly crushed – if the mixture looks too dry, add a splash more water. Stir in

the parmesan and mint and season with salt

and pepper.

h Meanwhile, poach the eggs. Bring a large sauté pan three quarters full of

water to the boil, then reduce the heat to low so

the water is barely bubbling. Add a splash of vinegar and swirl the water

around with a spoon.

h Crack the eggs into the pan one at a time and poach for three to four minutes or until the white is just set – you may need to do this in two batches. Place the cooked eggs on kitchen paper to drain briefly.

h To serve, divide the watercress between four plates and top with the smashed broad beans. Using a slotted spoon, scoop the eggs on to the beans. Sprinkle with a few chilli flakes, if using,

and season.

Recipe from

Carb by Nicola Graimes

(Pavilion, £9.99)