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. Cost: $3 per serving
- Prep time 20 minutes
- Total time 30 minutes
- Portion size 4 servings
Ingredients
Method
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 lentils and vegetables are tender and almost no liquid remains, about 10 minutes. Stir in salt and pepper.
Divide among 4 lightly greased 1-1/2-cup (375 mL) ovenproof bowls. Using spoon, form well in centres; crack 1 egg into each. Bake on rimmed baking sheet in 425°F (220°C) oven until egg whites are set yet yolks are still slightly runny, 10 to 12 minutes. Let stand for 2 minutes. Sprinkle with cilantro.
Tip from The Test Kitchen: The eggs will continue to cook as they stand, so remove them from the oven just before they reach desired doneness to avoid overcooked yolks.
Nutritional facts per serving: about
- Fibre 11 g
- Sodium 954 mg
- Sugars 11 g
- Protein 22 g
- Calories 408.0
- Total fat 13 g
- Potassium 1019 mg
- Cholesterol 193 mg
- Saturated fat 3 g
- Total carbohydrate 53 g
%RDI
- Iron 52.0
- Folate 148.0
- Calcium 11.0
- Vitamin A 135.0
- Vitamin C 87.0
