Your Recipe

Spiced grains with peas, spinach and jammy eggs

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Spinat, roh 100g 23kcal
Butter ohne Salz 25g 179kcal
Ei roh ganz 150g 215kcal
Kurkuma gemahlen 1.5g 5kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Erbsen, grün, gefroren, unvorbereitet 200g 154kcal
Koriander gemahlen 1.8g 5kcal

Recipe Instructions:

Ingredients
3 eggs (we used Burford Browns)
25g butter
1 onion, finely chopped
1 red chilli, finely chopped
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
250g ready-cooked freekeh or other grain
200g frozen peas, defrosted
100g baby spinach, chopped
sriracha, to serve

Method
STEP 1
Cook the eggs in simmering water for 7 minutes. Drain and rinse under cold water.

STEP 2
Heat the butter in a non-stick frying pan. Cook the onion and chilli for 8-10 minutes or until softened. Stir in the spices and cook for a minute then stir in the grains with a splash of water and toss together. Add the peas and spinach and cook until the spinach has wilted and everything is piping hot. Shell the eggs and halve.

STEP 3
Spoon the freekeh into bowls and top with the eggs and a drizzle of sriracha, if you like.

Nährwertangaben 
Portionsgröße  197 g | ml
Menge pro Portion  212
888
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 16%
Gesättigte Fettsäuren  8.4g 42%
Natrium 174mg 8%
Gesamte Kohlenhydrate  15g 6%
Ballaststoffe  4.8g 17%
Zucker  5.3g
Protein  16g 31%
Vitamin D 1mcg 5%
Kalzium 101mg 8%
Eisen  4mg 22%
Kalium 450mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 362.683 mcg 40%
Thiamin [B1] 0.244 mg 20%
Riboflavin [B2] 0.377 mg 29%
Niacin [B3] 1.542 mg 10%
Pantothensäure [B5] 1.21 mg 24%
Vitamin B6 0.255 mg 15%
Cobalamin [B12] 0.459 mcg 0%
Folat [B9] 130.923 mcg 0%
Vitamin C 24.292 mg 27%
Vitamin D 1 mcg 5%
Vitamin E 1.473 mg 10%
Vitamin K 180.655 mcg 151%
Betain 34.435 mg 0%
Cholin 175.746 mg 32%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  15.2 g 6%
Sugars 5.3 g 11%
Ballaststoffe  4.8 g 17%
Carbohydrate 5.3 g 0%
Netto-Kohlenhydrate 10g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.581 g 0%
Arginin 0.782 g 0%
Asparaginsäure 1.11 g 0%
Cystein 0.171 g 0%
Glutaminsäure 1.541 g 0%
Glycin 0.392 g 0%
Histidin 0.252 g 0%
Isoleucin 0.521 g 0%
Leucin 0.845 g 0%
Lysin 0.739 g 0%
Methionin 0.264 g 0%
Phenylalanin 0.526 g 0%
Prolin 0.418 g 0%
Serin 0.649 g 0%
Threonin 0.461 g 0%
Tryptophan 0.127 g 0%
Tyrosin 0.368 g 0%
Valin 0.649 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 101.12 mg 8%
Kupfer 0.2 mg 22%
Fluorid 1.19 mcg 0%
Eisen  3.96 mg 22%
Magnesium 60.42 mg 14%
Mangan 0.73 mg 32%
Phosphor 191.91 mg 15%
Kalium 449.79 mg 10%
Selen 17.46 mcg 32%
Natrium 173.85 mg 8%
Zink 1.53 mg 14%
andere
Nährstoff Menge  DV
Wasser 155.966 g 0%
Asche 1.912 g 0%