Eggs with Chickpeas, Spinach, and Tomato

Gluten Free
Health score
13%
Eggs with Chickpeas, Spinach, and Tomato
29 min.
4
256kcal

Suggestions


Looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than our Eggs with Chickpeas, Spinach, and Tomato! This gluten-free dish is perfect for lunch, dinner, or any time you crave a wholesome main course. With a delightful combination of flavors and textures, it’s sure to please everyone at the table.

Imagine tender chickpeas simmered in a rich marinara sauce, complemented by the vibrant freshness of baby spinach and the aromatic notes of garlic and rosemary. Topped with perfectly poached eggs, this dish not only looks stunning but also packs a punch of protein and essential nutrients. Each bite is a harmonious blend of creamy yolks and savory ingredients, making it a comforting yet healthy option.

In just 29 minutes, you can whip up this delightful meal that serves four, making it ideal for family gatherings or meal prep for the week ahead. With only 256 calories per serving, you can indulge without the guilt. Plus, the addition of pecorino Romano cheese adds a rich, salty finish that elevates the dish to new heights. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. Dive into this culinary adventure and enjoy a plateful of goodness!

Ingredients

  • cups baby spinach fresh
  • 0.1 teaspoon pepper black freshly ground
  • 14 ounce garbanzo beans undrained canned
  • large eggs 
  • teaspoon rosemary leaves fresh chopped
  •  garlic clove thinly sliced
  • 0.3 teaspoon kosher salt 
  • 0.5 cup tomatoes 
  • tablespoon olive oil extra virgin extra-virgin
  • 0.5 cup pecorino cheese shredded
  • Dash pepper red crushed
  • tablespoons shallots thinly sliced ( 1)

Equipment

  • frying pan

Directions

  1. Heat a large skillet over medium heat.
  2. Add oil to pan; swirl to coat.
  3. Add shallots, rosemary, red pepper, and garlic; cook 2 minutes or until shallots are tender, stirring constantly.
  4. Add marinara and chickpeas; bring to a simmer. Stir in spinach, salt, and black pepper. Break eggs evenly over marinara mixture. Simmer gently for 15 minutes (do not stir) or until egg whites are almost set. Cover, and cook for 1 minute or until egg whites are set (yolks should still be runny).
  5. Sprinkle with cheese.

Nutrition Facts

Calories256kcal
Protein24.91%
Fat47.5%
Carbs27.59%

Properties

Glycemic Index
59.08
Glycemic Load
4.74
Inflammation Score
-8
Nutrition Score
20.18695640564%

Flavonoids

Naringenin
0.01mg
Luteolin
0.12mg
Kaempferol
0.96mg
Myricetin
0.06mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:255.71kcal
12.79%
Fat:13.73g
21.12%
Saturated Fat:4.42g
27.6%
Carbohydrates:17.94g
5.98%
Net Carbohydrates:12.5g
4.54%
Sugar:2.03g
2.25%
Cholesterol:199mg
66.33%
Sodium:800.72mg
34.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.2g
32.4%
Vitamin K:76.04µg
72.42%
Manganese:1.04mg
51.95%
Vitamin A:1884.77IU
37.7%
Vitamin B6:0.66mg
33.01%
Phosphorus:294.84mg
29.48%
Selenium:19.69µg
28.12%
Calcium:219.56mg
21.96%
Fiber:5.44g
21.76%
Folate:83.65µg
20.91%
Vitamin B2:0.34mg
20.04%
Iron:3.03mg
16.82%
Magnesium:56.29mg
14.07%
Copper:0.26mg
12.82%
Vitamin B5:1.25mg
12.48%
Zinc:1.84mg
12.27%
Potassium:426.9mg
12.2%
Vitamin E:1.82mg
12.11%
Vitamin B12:0.58µg
9.75%
Vitamin C:7.3mg
8.85%
Vitamin D:1.06µg
7.08%
Vitamin B1:0.08mg
5.44%
Vitamin B3:0.61mg
3.06%
Source:My Recipes