Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tablespoon vegetable oil
- 1 yellow onion, finely chopped
- half a red bell pepper, deseeded and finely chopped
- half a yellow bell pepper, deseeded and finely chopped
- 6 garlic cloves, chopped
- 1 aubergine, chopped
- 800g tinned chopped tomatoes
- 2 tablespoons tomato purée
- 2 teaspoons ground cumin
- 400g tinned chickpeas, drained
- 0.5 teaspoon salt (optional)
- 0.5 teaspoon cayenne pepper
- 200g spinach, washed and chopped
- 6 medium-sized eggs
- 15g fresh coriander to serve, chopped (optional)
Directions
Heat the oil in a large non-stick frying pan on medium heat. Add the onion, peppers and garlic, and cook for about 5 minutes, stirring occasionally, until the vegetables soften.
Stir in the aubergine and cook for another 5 minutes or so, until golden-brown. Add the tomatoes, tomato purée, salt, cumin and cayenne, and stir well. Bring to a boil, then lower the heat and cook for about 10 minutes, until the mixture thickens. Information: Try adding or swapping in your favourite vegetables. Mushrooms, courgettes or green beans all work well.
Stir in the chickpeas, cover and cook for further 5 to 8 minutes on medium heat. Once the chickpeas have had time to soften, stir in the chopped spinach and lower the heat.
Using a wooden spoon, create 6 wells in the mixture and crack 1 egg into each. Cover the pan and cook for about 6 to 8 minutes on low, until the egg whites set. If you prefer firmer yolks, cook for around 8 to 12 minutes.
Once the eggs are cooked, take the mixture off the heat and leave to cool for a few minutes. Scatter with chopped coriander and serve. Information: Serve with wholemeal pitta or wholegrain crusty bread, and a side salad.