Indian · Brunch
Egg Simmered in Tomato Sauce (High-Protein)
Two eggs poach directly in a spiced tomato-onion masala made with ginger, garlic, cumin and garam masala. Chickpeas thicken the sauce and add fibre; paneer cubes are folded through for extra protein. Finished with a scallion and cilantro scatter.
$4
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
536Calories
51.3gProtein
28.4gFat
24.8gCarbs
8.9gSugar
8.1gFiber
1150mgSodium
803mgChol
9.8gSat Fat
870mgPotassium
410mgCalcium
5.9mgIron
2.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Chop the onion, mince the garlic, grate the ginger, cube the paneer, and measure the chickpeas on a cutting board.
2
Saute
Heat the vegetable oil in a medium skillet over medium heat and cook the onion 4 minutes until softened and light golden at the edges.
3
Bloom
Stir in the garlic, ginger, cumin, garam masala, turmeric and chili powder; cook over medium heat 1 minute until fragrant and oil separates.
4
Simmer
Pour in the canned tomatoes and chickpeas, season with salt, and simmer over medium-low heat 8 minutes until the sauce thickens and oil pools at the edges.
5
Poach
Crack the eggs directly into the sauce, spacing them apart, cover, and cook over low heat 6 minutes until whites are set and yolks remain slightly soft.
6
Plate
Scatter the paneer cubes over the eggs, finish with cilantro and scallion, and serve from the skillet.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 88 large eggs (200g)
- 5.2 oz150g paneer
- 1/2 cup45g, about a third of a 15oz can canned-tomatoes
- 11 onion (160g)
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 2 tbsp2 tbsp vegetable oil
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp chili-powder
- 1/2 tsp1/2 tsp salt
- 1/2 cup90g chickpea-cooked
- 2 tbsp2 tbsp cilantro
- 2 tbsp2 tbsp scallion
