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. Read more

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
Ingredients
Serves 4
red onion
finely sliced
lime
juiced
For the chilli
olive oil
red onion
finely diced very finely diced
garlic cloves
minced
green chilli
deseeded and very finely diced
red pepper
very finely chopped
smoked paprika
cumin (ground)
cardamom pods
ground
cayenne pepper
tomato puree
tamari
firm tofu
very well drained and crumbled, see note
passata
water
black beans (can)
drained and rinsed
beluga lentils (cooked)
dark chocolate (70%)
eggs
To serve
coriander
sourdough bread
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
Ingredients
Serves 4
red onion
finely sliced
lime
juiced
For the chilli
olive oil
red onion
finely diced very finely diced
garlic cloves
minced
green chilli
deseeded and very finely diced
red pepper
very finely chopped
smoked paprika
cumin (ground)
cardamom pods
ground
cayenne pepper
tomato puree
tamari
firm tofu
very well drained and crumbled, see note
passata
water
black beans (can)
drained and rinsed
beluga lentils (cooked)
dark chocolate (70%)
eggs
To serve
coriander
sourdough bread

Ingredients

Serves 4
red onion
finely sliced
lime
juiced
For the chilli
olive oil
red onion
finely diced very finely diced
garlic cloves
minced
green chilli
deseeded and very finely diced
red pepper
very finely chopped
smoked paprika
cumin (ground)
cardamom pods
ground
cayenne pepper
tomato puree
tamari
firm tofu
very well drained and crumbled, see note
passata
water
black beans (can)
drained and rinsed
beluga lentils (cooked)
dark chocolate (70%)
eggs
To serve
coriander
sourdough bread

Method

Your notes

1

Gather and prepare your ingredients.

2

Place the red onion and lime in a bowl. Toss to coat and set aside.

3

Heat the olive oil in a large, heavy-bottomed, oven-proof saucepan over medium-high heat. Add the onion, garlic and chilli with a sprinkle of salt and pepper. Cook, stirring often, for 4-5 minutes, until softened and reduced. Add the red pepper and cook for a further 2-3 minutes, until reduced.

4

Add the spices and tomato puree. Stir through and cook for 1-2 minutes until fragrant and sticky.

5

Add the tamari and tofu. Cook for a further 1-2 minutes until the tofu is completely covered in spices.

6

Add the tomato passata, water, beans, lentils and dark chocolate. Bring to a gentle simmer, stirring to incorporate the chocolate once it melts. Cover and simmer for 10-12 minutes. Remove the lid, and cook for a further 2-3 minutes.

7

Reduce the heat to low. Using the back of a spoon, create small craters in the sauce. Carefully crack an egg into each one. Cover the pan, and leave to cook for 7-8 minutes, until the whites have set but the yolks are still soft. Turn off the heat.

8

Season the top of each egg with salt and pepper. Serve with pickled onions, coriander and toast, if desired.

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

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