Chickpea, Tomato & Egg Bake- anti-cancer recipes- cook for your life

Chickpea, Tomato & Egg Bake

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 12 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

In North Africa, eggs are often baked on top of vegetable stews to make a more complete meal. This protein rich Chickpea, Tomato & Egg Bake dish is an extension of this tradition, and...


Ingredients

  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 4 Roma tomatoes, chopped
  • 1 (15 ounce) canned chickpeas, drained  (see Chef Tips)
  • Salt and pepper to taste
  • 12 eggs
  • 1/2 cup grated cheddar cheese, optional

Nutrition Facts

Calories

142 cals

Fat

7 g

Saturated Fat

3 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g

Carbohydrates

11 g

Sugar

3 g

Fiber

3 g

Protein

10 g

Sodium

269 mg

Directions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Sauté onion and garlic until soft, about 5 minutes. Set aside.
  3. In a medium bowl, mix chopped tomato and chickpeas. Add onions and season with salt and pepper.
  4. On a sheet tray line 12, 3 inch ramekin dishes. Spoon the chickpea mixture evenly into all ramekin dishes, leaving a little room at the top of each. You can also use a lined muffin tin.
  5. Crack an egg on top of each individual ramekin dish. Season lightly with salt and pepper.
  6. Bake in oven for 18-20 minutes or until egg white springs back when touched.
  7. If desired, sprinkle a little cheddar cheese on each dish prior to serving. Serve warm or at room temperature.

Chef Tips

If you don’t want to make 12 portions, halve the recipe and bag & freeze the leftover chickpeas for another meal.

In winter, use cherry tomatoes for more flavor.

Try a sprinkle a little paprika on the egg before baking.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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