Who said eggs are just for breakfast? This little package of high-quality protein can be eaten at any time of the day, and served in a variety of ways from omelettes and quiches to salads and casseroles.
Eggs are also packed with 13 essential nutrients for every stage of life, from infancy to old age. They provide high quality protein, closely matching human requirements for essential amino acids.
Each large egg contains around 7 g of this good-quality protein, which in children, helps to improve growth and development. In adults, it helps maintain and repair body tissues, contributing to the growth of muscle mass.
Eggs also contain Vitamin D, essential for the maintenance of healthy bones and teeth, and a key support for your immune system. And they are an excellent source of choline, essential for normal cell functioning, as well as lutein and zeaxanthin, linked to better vision.
Compared to many other fresh protein sources, eggs are very cost-effective. So much so that the International Egg Commission maintains that eggs are currently “the most economical way” for many people around the world to eat high-quality protein.
There are a multitude of ways to serve eggs. Think egg pie, Scotch eggs, toad in the hole and egg salad, or egg mayo sarmies for school lunches. So, when there’s more month than money left, stock up and get creative with nutritious, affordable eggs.
For a light lunch or dinner this holiday season, try this delicious dahl and lentil-based recipe, suited to bigger families with big appetites.
Red Lentil & Roast Tomato Dhal with Poached Egg
For bigger families or bigger appetites, bulk up this dish with sweet potato or butternut.
Serves 4
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients:
For the dhal:
- 5 ml (1 tsp.) curry powder
- 5 ml (1 tsp.) turmeric
- 5 ml (1 tsp.) mustard seeds
- 10 ml (2 tsp.) garam masala
- 30 ml (2 tbsp.) olive oil
- 1 large onion, chopped
- 2 cloves garlic, chopped
- 5 ml (1 tsp.) fresh ginger, grated
- 1 x 400 g can cherry tomatoes, or chopped tomatoes
- 250 ml (1 cup) vegetable stock
- 1 x 400 ml can coconut milk
- 200 g split red lentils, rinsed
- Sea salt and freshly ground black pepper, to taste
- Plain yoghurt, for serving
- Fresh coriander, for serving
- Ready-made rotis, toasted, for serving
- 150 g cherry tomatoes, roasted, for serving
Method:
- To make the dhal, dry fry the spices in a large pan until the mustard seeds pop and the spices are fragrant. Take care not to burn or they will become bitter. Remove from the pan and set aside.
- Heat the olive oil in the same pan and fry the onion, garlic and ginger until translucent. Add the spices, canned tomatoes, stock, coconut milk and lentils and reduce the heat to low. Simmer with a lid on until tender, stirring occasionally to prevent the lentils from sticking to the bottom of the pot, about 20–30 minutes. Season to taste.
- When the lentils are soft and the dhal is cooked, poach the eggs according to your liking.
- To serve, place an egg on the dhal, then top with the yoghurt and coriander. Serve the cherry tomatoes and rotis on the side.
