DHAL POACHED EGGS WITH HERBY RAITA

Dhal poached eggs with herby raita image

Try this new take on dhal with poached eggs for a healthy, nutrient-rich meal. Served with a herby raita, it delivers four of your 5-a-day

Provided by Sara Buenfeld

Categories Dinner

Time 45m

Number Of Ingredients 17

Ingredients

2 tbsp rapeseed oil
2 onions (320g), halved and thinly sliced
2 tsp each cumin seeds and ground turmeric
1 tsp mustard seeds
2 tbsp garam masala
4 garlic cloves, sliced
1 red chilli, deseeded and sliced
175g red lentils
400g can chickpeas
2 tsp vegetable bouillon powder, mixed with 700ml boiling water
320g baby spinach
8 large eggs
150g natural bio yogurt
1 garlic clove
thin slice of peeled ginger
20g coriander leaves, plus a few extra leaves to serve (optional)
10g mint leaves

Steps:

Heat the oil in a large frying pan over a medium heat and fry the onions for 5 mins until they start to colour. Stir in the spices, garlic and chilli, and cook for a few more seconds until aromatic.
Add the lentils, chickpeas and stock, then cook, uncovered, for 15 mins until the lentils are tender. Stir in the spinach until wilted.
Remove half the dhal from the pan and leave to cool. Will keep chilled for up to three days. Break 4 eggs, spaced apart, into the lentils that are left in the pan, cover and cook over a medium heat for 8-10 mins.
Meanwhile, put all the ingredients for the raita in a bowl and blitz together using a hand blender.
Serve the eggs and dhal with half the raita and scatter over a few extra coriander leaves, if you like. The remaining raita will keep chilled for up to three days. Reheat the remaining dhal in a pan over a medium heat until bubbling. Add a drop of water if it looks dry, then cook the eggs in the hot dhal as described in step 3 and serve with the remaining raita.

Nutrition Facts : Calories 560 calories, Fat 22 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 46 grams carbohydrates, Sugar 10 grams sugar, Fiber 10 grams fiber, Protein 38 grams protein, Sodium 1.6 milligram of sodium