RECIPE | Egg-straordinary health benefits of oval protein package

Serve up this protein packed red lentil and roasted tomato dhal with poached egg for your family this holiday.

Who said eggs are just for breakfast? This little protein package can be eaten at any time of the day, and served in a variety of ways – from omelettes and quiches to salads and casseroles.

Eggs are packed with 13 essential nutrients for every stage of life, from infancy to old age, and provide high-quality protein, closely matching human requirements for essential amino acids.

A large egg helps children improve growth and development, while its benefits for adults include helping to maintain and repair body tissues and contributing to muscle mass growth. Eggs also contain vitamin D, choline, lutein and zeaxanthin.

Eggs are very cost-effective and can be served a multitude of ways – think egg pie, Scotch eggs, toad in the hole and egg salad, or egg mayo sarmies and more. For a light lunch or dinner this holiday season, try this recipe by EggCellent Food for bigger families with big appetites.

Red lentil & roasted tomato dhal with poached egg

Serves: 4

Preparation time: 20 minutes

Cooking time: 30 minutes

¦ Ingredients:

For the dhal

• 1 tsp curry powder

1 tsp turmeric

• 1 tsp mustard seeds

• 2 tsp garam masala

• 2 tbsp olive oil

• 1 large onion, chopped

2 cloves of garlic, chopped

• 1 tsp fresh ginger, grated

• 1 x 400 g can be cherry tomatoes, or chopped tomatoes

• 1 cup vegetable stock

• 1 x 400 ml can coconut milk

• 200 g split red lentils, rinsed

• sea salt and freshly ground black pepper, to taste

• plain yogurt, for serving

• fresh coriander, for serving

• ready-made rotis, toasted, for serving

150 g roasted cherry tomatoes for serving


1. To make the dhal, dry fry the spices in a large pan until the mustard seeds pop and the spices are fragrant. Take care not to burn or they will become bitter. Remove from the pan and set aside.

2. Heat the olive oil in the same pan and fry the onion, garlic and ginger until translucent. Add the spices, canned tomatoes, stock, coconut milk and lentils, and reduce the heat to low. Simmer with a lid on until tender, stirring occasionally to prevent lentils from sticking to the bottom of the pot, about 20 to 30 minutes. Season to taste.

3. When the lentils are soft and the dhal is cooked, poach the eggs according to your liking.

4. To serve, place an egg on the dhal, then top with the yoghurt and coriander. Serve the cherry tomatoes and rotis on the side.

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