Always check the labels of the products you use.
Method
- 1
Heat Oil. Heat 30 ml extra-virgin olive oil in a 30 cm non-stick frying pan over medium-high heat until shimmering.
- 2
Sauté Base. Add 1 finely chopped medium onion (about 150 g), 140 g rinsed and patted-dry jarred roasted red peppers (roughly chopped), 1 tsp fine salt and ½ tsp ground black pepper, cooking about 4 minutes until the onion softens.
- 3
Add Spices. Add 1 rinsed 400 g tin of chickpeas (240 g drained), 1½ tsp smoked paprika and 1 tsp ground cumin and cook 1 minute until fragrant.
- 4
Tomatoes. Stir in 800 g tinned crushed tomatoes, bring to a simmer, cover, lower the heat to medium-low and cook 5 minutes.
- 5
Eggs. Off the heat, make 8 shallow 4 cm hollows (7 around the edge, 1 in the middle), crack a large egg into each and spoon sauce over the edges of the whites.
- 6
Cook Eggs. Return to medium-high heat, bring to a simmer, lower to medium-low, cover and cook about 8 minutes, turning the pan occasionally, until the egg whites are fully set.
- 7
Top. Scatter 57 g crumbled soft goat cheese over the eggs, drizzle with a little extra oil and serve straight away.
Storage
Serve straight away. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
26.5 g protein for 471 kcal = 5.6 g per 100 kcal, so protein gives about 23% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 3.7 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.5 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 407 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- 30 cm non-stick frying pan with a lid
- wooden spoon
- large spoon
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 471 kcal |
| Protein | 26.5 g |
| Carbohydrate | 43.7 g |
| of which sugars | 15 g |
| of which free sugars | 0 g |
| Fat | 23.1 g |
| of which saturates | 6.5 g |
| Fibre | 11.7 g |
| Salt | 4.72 g |
Protein per 100 kcal
5.6 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
