Basque Piperade with Chickpeas and Poached Eggs, Wild Rice
50 min 1 serving 679 kcal · 37 g proteinLevel: Expert
The nutritionist's note
679 kcal for 37 g of protein: 14 g from the two eggs, 12 g from the chickpeas, 7 g from the wild rice. 1.1 µg of B12, from the eggs. 13 g of fibre and 5.8 mg of iron, with the peppers and tomatoes as vitamin C sources in the same dish.
Ingredients
1 serving
- cooked chickpeas130 g
- eggs2 pieces · 110 g
- wild rice45 g
- red and green peppers150 g
- chopped tomatoes150 g
- onion80 g
- olive oil10 g
- garlic8 g
- Espelette pepper2 g
- flat-leaf parsley10 g
Method
- 1
Cook the wild rice (45 g) for 40 minutes in boiling salted water: it is ready when the grains split open lengthwise.
- 2
Slice the onion (80 g) and the red and green peppers (150 g) into 5 mm strips.
- 3
Sweat them for 12 minutes, covered, in a sauté pan with 10 g of olive oil, without colouring: a piperade confits, it does not fry.
- 4
Add the chopped garlic (8 g) and the Espelette pepper (2 g), then the chopped tomatoes (150 g), and reduce uncovered for 15 minutes until the water has gone and the oil rises.
- 5
Add the drained chickpeas (130 g) and carry on for 5 minutes so they take up the sauce.
- 6
Bring a pan of water to a bare simmer with a dash of vinegar, and no salt: salt breaks up the white.
- 7
Stir a whirlpool with a spoon and slide in an egg cracked into a ramekin, then the second; poach for 3 minutes for a runny yolk, and drain them on kitchen paper.
- 8
Plate the rice, the piperade and the poached eggs, and scatter with chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 679 kcal |
|---|---|
| Protein | 37 g |
| Carbohydrates | 75 g |
| Fat | 25.7 g |
| Fibre | 15.5 g |
| Iron | 7.7 mg |
| Vitamin B12 | 1.1 µg |
Potential allergens
- eggs
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