Grain Bowl with Fried Eggs
Grain Bowl with fried eggs - Delicious rice dish with spring feeling. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
The flavonoid quercetin from onions strengthens the defence cells and also regulates the cholesterol level. Lentils are rich in magnesium - important for many metabolic processes and especially for a healthy nervous system.
If you do not have time to soak the lentils before cooking, you can use red lentils.
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 17.7 g | (18 %) | ||
| Fat | 15.7 g | (14 %) | ||
| Carbohydrates | 67.7 g | (45 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85.3 μg | (28 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 486.5 mg | (12 %) | ||
| Calcium | 71.5 mg | (7 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7.8 μg | (4 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 119.3 mg | |||
| Cholesterol | 198.1 mg |
Ingredients
- Ingredients
- 0.6666 cup Beluga lentil
- 1 large onion
- 2 garlic cloves
- 4 Tbsps olive oil
- 1 bay leaf
- 1 Cinnamon stick
- ½ tsp ground Cardamom
- 1 tsp Cumin
- salt
- 1 Tbsp honey
- 2 cups hot Vegetable broth
- 1 cup Basmati rice
- 4 eggs
- 4 stalks cilantro
- peppers
Preparation steps
Rinse the lentils and leave them covered with water for 12 hours, preferably overnight.
The next day, drain the lentils, rinse and drain. Peel onions and cut them into narrow strips. Peel garlic and chop finely. Heat 2 tablespoons of oil in a pot. Sauté the onion and garlic for 5 minutes at medium heat. Add bay leaf, cinnamon stick, cardamom, cumin, salt and honey and caramelise for 4 minutes over medium heat.
Add 1/3 of cups stock and allow to reduce almost completely. Set aside 2 tbsp. of the onion mixture for serving; mix the remaining onions with the rice and lentils and steam for 3 minutes at medium heat. Add remaining stock, cover and cook over low heat for 20-25 minutes until al dente. Remove the lid and cook the pilaf for another 10 minutes until it is granular. Remove bay leaf and cinnamon stick.
Meanwhile, heat the remaining oil in a pan. Fry the eggs with fried eggs. Wash the coriander, shake dry and remove the leaves. Salt and pepper the pilaf. Arrange the fried eggs on the pilaf, place the onions on top and sprinkle with coriander.
