Description
A flavorful and hearty one-pan dish featuring eggs poached in a spiced chickpea and pepper tomato sauce. This simple, wholesome recipe combines aromatic spices, tender vegetables, and creamy yogurt for a perfect breakfast or light dinner that’s easy to prepare and packed with nutrients.
Ingredients
Scale
Vegetables & Aromatics
- 1 tbsp olive oil
- 2 onions (320g), halved and thinly sliced
- 1 orange pepper, halved, deseeded and sliced
- 1 red chilli, deseeded and sliced
- 2 garlic cloves, finely grated
Tomato and Spice Base
- 400g can chopped tomatoes
- 2 tbsp tomato purée
- 2 tsp vegetable bouillon powder
- 1 tsp dried oregano
- 1 tsp smoked paprika, plus a little for sprinkling
Protein and Dairy
- 2 x 400g cans chickpeas
- 4 eggs
- 2 x 120g pots bio yogurt
Herbs
- 4 tbsp chopped parsley
Instructions
- Heat oil and soften onions: Heat 1 tablespoon of olive oil over medium heat in a large deep frying pan with a lid. Add the sliced onions, cover with the lid, and cook for 5 minutes until softened and slightly browned on the edges.
- Add peppers and chilli: Remove the lid, stir the onions, then stir in the sliced orange pepper and red chilli. Cook uncovered for 2 minutes to soften the peppers and release the chilli’s flavor.
- Prepare tomato chickpea sauce: Add the chopped tomatoes, tomato purée, vegetable bouillon powder, dried oregano, smoked paprika, and both cans of chickpeas along with their liquid. Stir everything together, then cover and reduce the heat to a low simmer for 15 minutes to meld the flavors.
- Poach the eggs: Using a spoon, make two small dips in the simmering chickpea mixture. Crack 2 eggs into these dips, cover again, and cook gently over low heat for approximately 5 minutes until the eggs are just set.
- Prepare yoghurt dip: While the eggs cook, mix the bio yogurt with the finely grated garlic in a small bowl. Sprinkle with a little smoked paprika and chopped parsley.
- Serve and store: Serve half the chickpea and tomato mixture with the two poached eggs on top, accompanied by half the yoghurt dip garnished with parsley and paprika. Let the remaining chickpea mixture cool, cover, and refrigerate for up to five days. To use leftovers, reheat the chickpeas with a splash of water in a pan and poach the remaining eggs in the same way. Serve with the remaining yoghurt dip garnished with the remaining parsley and paprika.
Notes
- Leaves room for customization by adding other vegetables such as spinach or mushrooms for extra nutrients.
- This dish keeps well refrigerated for up to five days, making it perfect for meal prepping.
- For a vegan option, replace eggs with tofu cubes and use a plant-based yogurt.
- Adjust the level of chili to your preferred spice tolerance.
- Serve with crusty bread or warm flatbread for a more filling meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: one-pan eggs, chickpea tomato stew, poached eggs, healthy breakfast, vegetarian recipes, Mediterranean breakfast, quick meal
