Spicy Moroccan eggs

Vegetarian
Gluten Free
Dairy Free
Health score
56%
Spicy Moroccan eggs
30 min.
4
345kcal

Suggestions


If you're looking for a vibrant, satisfying, and flavorful meal, these Spicy Moroccan Eggs will surely hit the spot! This dish combines the rich, aromatic spices of Morocco with hearty ingredients like chickpeas, courgettes, and baby spinach, making it a perfect choice for a wholesome vegetarian meal. With a touch of rose harissa for a kick, the combination of tomatoes, chickpeas, and spices creates a savory base that’s both comforting and exciting. The addition of eggs nestled in the mixture gives it that perfect balance of protein and creaminess, making each bite feel indulgent but nutritious. Plus, it's not just vegetarian but also gluten-free and dairy-free, so it's a great option for those with dietary restrictions. Whether you're cooking for lunch, dinner, or a special gathering, this dish is quick to prepare, taking just 30 minutes to whip up, and it serves up to four people. It’s a delightful way to bring a little Moroccan warmth into your kitchen, all while enjoying a healthy, satisfying meal that doesn't compromise on flavor. Give it a try, and you'll be transported to the vibrant streets of Morocco in just one bite!

Ingredients

  • tsp canola oil 
  • large onion halved thinly sliced
  •  garlic clove sliced
  • tbsp harissa 
  • tsp ground coriander 
  • 150 ml vegetable stock 
  • 400 chickpeas canned
  • 800 cherry tomatoes canned
  •  zucchini diced finely
  • 200 baby spinach 
  • tbsp cilantro leaves chopped
  • large eggs 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large, deep frying pan, and fry the onion and garlic for about 8 mins, stirring every now and then, until starting to turn golden.
  2. Add the harissa and ground coriander, stir well, then pour in the stock and chickpeas with their liquid. Cover and simmer for 5 mins, then mash about one-third of the chickpeas to thicken the stock a little.
  3. Tip the tomatoes and courgettes into the pan, and cook gently for 10 mins until the courgettes are tender. Fold in the spinach so that it wilts into the pan.
  4. Stir in the chopped coriander, then make 4 hollows in the mixture and break in the eggs. Cover and cook for 2 mins, then take off the heat and allow to settle for 2 mins before serving.

Nutrition Facts

Calories345kcal
Protein22.57%
Fat26.07%
Carbs51.36%

Properties

Glycemic Index
51.69
Glycemic Load
6.84
Inflammation Score
-10
Nutrition Score
41.221738815308%

Flavonoids

Luteolin
0.4mg
Isorhamnetin
1.88mg
Kaempferol
3.46mg
Myricetin
0.24mg
Quercetin
11.9mg

Nutrients percent of daily need

Calories:344.65kcal
17.23%
Fat:10.47g
16.1%
Saturated Fat:2.17g
13.55%
Carbohydrates:46.39g
15.46%
Net Carbohydrates:34.34g
12.49%
Sugar:15.06g
16.73%
Cholesterol:186mg
62%
Sodium:348.81mg
15.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.39g
40.78%
Vitamin K:258.69µg
246.37%
Vitamin A:6292.28IU
125.85%
Vitamin C:82.77mg
100.33%
Manganese:1.97mg
98.61%
Folate:349.8µg
87.45%
Fiber:12.05g
48.22%
Potassium:1416.21mg
40.46%
Phosphorus:403.04mg
40.3%
Iron:7.07mg
39.28%
Vitamin B6:0.72mg
35.94%
Copper:0.69mg
34.32%
Magnesium:135.49mg
33.87%
Vitamin B2:0.54mg
31.72%
Selenium:21.42µg
30.59%
Vitamin E:3.61mg
24.08%
Vitamin B1:0.32mg
21.17%
Zinc:3.15mg
21.02%
Calcium:181.09mg
18.11%
Vitamin B5:1.6mg
16.05%
Vitamin B3:2.56mg
12.82%
Vitamin B12:0.44µg
7.42%
Vitamin D:1µg
6.67%