Persian Eggs with Lentils and Cous Cous

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I love cous cous, I love lentils, and well, I’m learning to love poached eggs, which are essentially what the Persian eggs are. Another thing I also do love is salads, which again ticks the box for this dish.

I found this recipe on Taste.com, which is one of my favourite websites to scroll through and look at all the beautifully presented food. This one was found whilst I was looking (read: drooling) at the vegetarian section. Whilst, my attempt may not look quite as good as the original, the flavour is definitely still there. By the way, I’m still working on my poached eggs…. Let me know if you have any tips.

Recipe

Persian Eggs with Lentils and Cous Cous

Serves 4

Ingredients:

  • 1 cup couscous
  • 1 cup boiling water
  • 400g can lentils, drained, rinsed
  • 2 large tomatoes, chopped
  • 1 teaspoon each sumac, cumin and paprika.
  • 1/2 red onion, very thinly sliced
  • 1 teaspoon sumac
  • 1/2 cup torn fresh mint leaves
  • 180g tub Persian feta, drained, reserving 2 tablespoons oil
  • 2 teaspoons white vinegar
  • 4 eggs
  • Lemon wedges and mint, to serve

Method:

  1. Place couscous in a large heatproof bowl. Add boiling water. Cover. Set aside for 5 minutes or until liquid has absorbed. Using a fork, fluff couscous to separate grains. Stir in lentils, tomato, and spices. Season with salt and pepper.
  2. Combine onion and half the sumac in a small bowl. Add mint and reserved feta oil. Season with salt and pepper. Toss gently to combine.
  3. Pour cold water into a large saucepan until 8cm deep. Add vinegar. Bring to the boil over medium heat. Reduce heat to low (water should still be simmering around the edge). Crack 1 egg into a shallow bowl. Using a wooden spoon, stir water to create a whirlpool. Tip egg into water. Cook for 2 to 3 minutes or until just set. Using a slotted spoon, transfer egg to a plate. Cover to keep warm. Repeat with remaining eggs.
  4. Divide couscous mixture between bowls. Top with eggs and mint mixture. Crumble over feta and sprinkle with remaining sumac. Serve with lemon wedges and mint.

Notes:

  • The original recipe didn’t include the cumin, paprika or mint but I included it to add extra flavour.

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The Lowdown:

This little beauty of a meal is packed full so many nutrients you won’t know what hit you. Just kidding! But in all honesty, it is a great meal option for vegetarians. The eggs provide a large component of the protein, as well as hosting a breadth of other nutrients. The yolk and white each contain 3g of protein, meaning the whole eggs has 6g of protein. Eggs are also known for being very satiating, which makes them great to have with your breakfast.

Many athletes, particularly females, suffer from iron deficiency, which really halts your athletic performance. Eggs are actually a good source of iron, especially for vegetarians. If you eat two large eggs, you will gain 2 milligrams of iron.

The cous cous also contains a significant amount of healthy carbohydrates, which also contribute to the feeling of satiety.

Tanisha xx

Sources:

http://www.pointssports.com/eggs-for-athletes/

http://healthyliving.azcentral.com/benefits-eggs-runners-16440.html

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