Chilli Poached Eggs

Not your average shakshuka! This protein-rich dish is loaded with fibre and plant-protein from the mix of legumes and tofu. The chilli can be made in advance so all you have to do when you’re hungry is heat it up and crack in the eggs.

Prep time
15 minutes
Cook time
30 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Dairy, Gluten, Eggs, Soy, Grains
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

495kcal
Calories
32g
Protein
21g
Total Fat
50g
Carbs
16g
Fibre
14g
Sugars
330mg
Calcium
25%
 
10mg
Iron
53%
 
166mg
Magnesium
39%
 
538mg
Phosporus
43%
 
1391mg
Potassium
30%
 
348mg
Sodium
15%
 
4mg
Zinc
35%
 
1mg
Copper
103%
 
1mg
Vitamin B1
43%
 
1mg
Vitamin B2
43%
 
3mg
Vitamin B3
21%
 
1mg
Vitamin B6
42%
 
313mcg
Vitamin B9
78%
 
253mcg
Vitamin A
28%
 
1mcg
Vitamin B12
26%
 
78mg
Vitamin C
87%
 
1mcg
Vitamin D
7%
 
5mg
Vitamin E
34%
 
43mcg
Vitamin K
36%
 
Calories: 495kcal; Protein: 32g; Total Fat: 21g; Carbs: 50g; Fibre: 16g; Sugars: 14g; Calcium: 330mg (25%); Iron: 10mg (53%); Magnesium: 166mg (39%); Phosporus: 538mg (43%); Potassium: 1391mg (30%); Sodium: 348mg (15%); Zinc: 4mg (35%); Copper: 1mg (103%); Vitamin B1: 1mg (43%); Vitamin B2: 1mg (43%); Vitamin B3: 3mg (21%); Vitamin B6: 1mg (42%); Vitamin B9: 313mcg (78%); Vitamin A: 253mcg (28%); Vitamin B12: 1mcg (26%); Vitamin C: 78mg (87%); Vitamin D: 1mcg (7%); Vitamin E: 5mg (34%); Vitamin K: 43mcg (36%)
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Notes

Chilli is best when it is spoonable and has a homogenous texture so do your best to very finely and evenly chop the vegetables. If you have one, a food processor will give best results.
To drain tofu, remove it from its liquid, place on a baking tray wrapped in kitchen roll and place something heavy on top such as a pan. Allow to sit for 10-15 minutes, allowing the liquid to seep out.
Freezing Instructions: Freeze cooked chilli in a labelled, airtight container for up to 3 months. Allow to defrost overnight in the refrigerator before reheating.
Eggs, herbs and pickled onions do not freeze, but the pickled onions keep well in the fridge for up to 1 month

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Dairy, Gluten, Eggs, Soy, Grains
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