Local Kitchen

Grain Bowl with Fried Eggs

5
Average: 5 (11 votes)
(11 votes)
Grain Bowl with Fried Eggs

Grain Bowl with fried eggs - delicious rice dish with spring feeling. Photo: Jan Schümann

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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h.
Ready in
Calories:
486
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie486 kcal(23 %)
Protein17.7 g(18 %)
Fat15.7 g(14 %)
Carbohydrates67.7 g(45 %)
Sugar added2 g(8 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.4 mg(29 %)
Folate85.3 μg(28 %)
Pantothenic acid1.7 mg(28 %)
Biotin19.7 μg(44 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C6 mg(6 %)
Potassium486.5 mg(12 %)
Calcium71.5 mg(7 %)
Magnesium67 mg(22 %)
Iron3.6 mg(24 %)
Iodine7.8 μg(4 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3 g
Uric acid119.3 mg
Cholesterol198.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
0.6666 cup Beluga lentil
1 large onion
2 garlic
4 tablespoons olive oil
1 bay leaf
1 Cinnamon stick
½ teaspoon ground Cardamom
1 teaspoon Cumin
salt
1 tablespoon honey
2 cups hot Vegetable broth
1 cup Basmati rice
4 eggs
4 stalks cilantro
peppers
How healthy are the main ingredients?
olive oilhoneyoniongarlicCuminsalt

Preparation steps

1.

Rinse the lentils and leave them covered with water for 12 hours, preferably overnight.

2.

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.

3.

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.

4.

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.