Who said eggs were only good for breakfast? This small package of high-quality protein can be consumed at any time of day and served in a variety of ways, including omelettes, quiches, salads, and casseroles.
Eggs contain 13 essential nutrients for all stages of life, from infancy to old age. They provide high-quality protein that closely matches human amino acid requirements.
Each large egg contains approximately 7g of this high-quality protein, which aids in child growth and development. It aids in the maintenance and repair of body tissues in adults, contributing to muscle mass growth.
Eggs also contain Vitamin D, which is important for bone and tooth health as well as immune system support. They are also high in choline, which is necessary for normal cell function, as well as lutein and zeaxanthin, which have been linked to improved vision.
Eggs are very inexpensive when compared to many other fresh protein sources. So much so, according to the International Egg Commission, eggs are currently “the most economical way” for many people around the world to consume high-quality protein.
There are numerous ways to prepare eggs. For school lunches, consider egg pie, Scotch eggs, toad in the hole and egg salad, or egg mayo sarmies. So, when you have more month than money, stock up and get creative with nutritious, low-cost eggs.
Try this delicious dahl and lentil-based recipe for a light lunch or dinner this holiday season, which is ideal for larger families with large appetites.
Red Lentil & Roast Tomato Dhal with Poached Egg
For larger families or appetites, add sweet potato or butternut squash to this dish.
- Preparation time: 20 minutes
- Cooking time: 30 minutes
- Serves 4
Ingredients:
For the dhal:
- 5 ml curry powder
- 5 ml turmeric
- 5 ml mustard seeds
- 10 ml garam masala
- 30 ml olive oil
- 1 large onion, chopped
- 2 cloves garlic, chopped
- 5 ml fresh ginger, grated
- 1 x 400g can cherry tomatoes, or chopped tomatoes
- 250 ml vegetable stock
- 1 x 400 ml can coconut milk
- 200g 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
- 150g cherry tomatoes, roasted, for serving
Method:
- In a large pan, dry fry the spices until the mustard seeds pop and the spices are fragrant. Take care not to burn them, or they will turn bitter. Set aside after removing from the pan.
- In the same pan, heat the olive oil and fry the onion, garlic, and ginger until translucent.
- Reduce the heat to low and add the spices, canned tomatoes, stock, coconut milk, and lentils.
- Simmer, covered, for 20-30 minutes, or until the lentils are tender, stirring occasionally to prevent them from sticking to the bottom of the pot. Season with pepper to taste.
- Poach the eggs to your liking once the lentils are soft and the dhal is cooked.To serve, place an egg on top of the dhal, followed by the yoghurt and coriander.
- On the side, arrange the cherry tomatoes and rotis.
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