HEARTY RED LENTIL CURRY WITH EGGS
Hands-on time: 20 minutes Total time: 30 minutes Makes: 4 servings
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
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
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