This is an easy, healthy go- to meal that can last the family for a couple of days (if you really want it to last add an extra can of chickpeas and tomatoes!).
What you will need:
1 x 800 gram tin of diced or crushed tomatoes – whichever you prefer
1 x 400 gram tin of chickpeas – vital to rinse these before you use them (or you can soak your own overnight, I often make this on the fly so need quick and easy can chickpeas)
1 medium sized zucchini chopped into 2cm pieces
1 brown onion chopped
3-4 cup mushrooms chopped into chunky slices
Spices: What I use varies every time but this batch has Cayenne pepper, Moroccan spice and cumin (and it is a delicious batch)
Greek style feta to sprinkle on top
Lemon zest – literally just a little bit, about the size of a 50-cent coin finely chopped
Handful of coriander
4 free range eggs
- Heat olive oil in a fry pan, brown the onion for 4-5 minutes
- Next add zucchini and mushrooms – let these soften slightly for 5 minutes
- Add the chickpeas, can of tomatoes and lemon zest. Also add the spices you have chosen– I add a fair sprinkle of cumin, a dash (very little because Miss S eats this) of Cayenne pepper and a generous sprinkle of Moroccan spice. No salt is added as Miss S eats this and it’s better for all of us.
- Allow this to simmer gently for 30-35 minutes, occasionally stirring. I simmer this for at least half an hour to soften the zucchini and mushrooms.
- Once satisfied with the consistently – crack 4-5 eggs on top of the mixture and close the lid of the pan. Allow this to cook for 5-6 minutes. I tend to only do this duration as I like the eggs to remain slightly soft. If you like them cooked through then cook for longer.
- Finally, once the stove is off sprinkle with crumbled feta and coriander.
- I serve this with couscous or roti wraps (which are awesome to dip in) and can highly recommend Greek style yoghurt on the side!
The doctor in me loves this dish because it contains loads of vegetables, it is a vegetarian dish (so excellent for cholesterol), contains no additional salt (hence, excellent for blood pressure control) and has an abundance of protein without containing meat. Chickpeas are also a source of iron so if you are vegetarian this is a great meal to increase iron intake. The working mum in me loves this because it is easy to make, contains ingredients I always have at home and it lasts us 2 days usually so I am off the hook for cooking. The mother in me loves this because Miss S will demolish this with cous cous and yoghurt and it’s so good for her. An easy, healthy, delicious family meal!
Let me know what you think! And if you create it please share and tag me!