Your Recipe

Spiced grains with peas, spinach and jammy eggs

Ingrédient Quantité Calories
Oignons 110g 44kcal
Épinards 100g 23kcal
Beurre sans sel 25g 179kcal
Œuf cru entier 150g 215kcal
Curcuma moulu 1.5g 5kcal
Cumin, moulu 3.2g 12kcal
Pois, verts, congelés, non préparés 200g 154kcal
Coriandre moulue 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.

Valeurs nutritives
Taille des portions 197 g | ml
Quantité par portion 212
888
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 16%
Gras saturés 8.4g 42%
Sodium 174mg 8%
Total des glucides 15g 6%
Fibres alimentaires 4.8g 17%
Sucre 5.3g
Protéine 16g 31%
Vitamine D 1mcg 5%
Calcium 101mg 8%
Fer 4mg 22%
Potassium 450mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 362.683 mcg 40%
Thiamine [B1] 0.244 mg 20%
Riboflavine [B2] 0.377 mg 29%
Niacine [B3] 1.542 mg 10%
Acide pantothénique [B5] 1.21 mg 24%
Vitamine B6 0.255 mg 15%
Cobalamine [B12] 0.459 mcg 0%
Floate [B9] 130.923 mcg 0%
Vitamine C 24.292 mg 27%
Vitamine D 1 mcg 5%
Vitamine E 1.473 mg 10%
Vitamine K 180.655 mcg 151%
Bétaïne 34.435 mg 0%
Choline 175.746 mg 32%
Carbohydrates
nutriment Quantité DV
Total des glucides 15.2 g 6%
Sugars 5.3 g 11%
Fibres alimentaires 4.8 g 17%
Carbohydrate 5.3 g 0%
Glucides nets 10g
acides aminés
nutriment Quantité DV
Alanine 0.581 g 0%
Arginine 0.782 g 0%
Acide aspartique 1.11 g 0%
Cystéine 0.171 g 0%
Acide glutamique 1.541 g 0%
Glycine 0.392 g 0%
Histidine 0.252 g 0%
Isoleucine 0.521 g 0%
Leucine 0.845 g 0%
Lysine 0.739 g 0%
Méthionine 0.264 g 0%
Phénylalanine 0.526 g 0%
Proline 0.418 g 0%
Sérine 0.649 g 0%
Thréonine 0.461 g 0%
Tryptophane 0.127 g 0%
Tyrosine 0.368 g 0%
Valine 0.649 g 0%
Minéraux
nutriment Quantité DV
Calcium 101.12 mg 8%
Cuivre 0.2 mg 22%
Fluorure 1.19 mcg 0%
Fer 3.96 mg 22%
Magnésium 60.42 mg 14%
Manganèse 0.73 mg 32%
Phosphore 191.91 mg 15%
Potassium 449.79 mg 10%
Sélénium 17.46 mcg 32%
Sodium 173.85 mg 8%
Zinc 1.53 mg 14%
autres
nutriment Quantité DV
Eau 155.966 g 0%
Cendres 1.912 g 0%