Este plato de garbanzos con espinacas es una joya de la cocina andaluza y mediterránea. Rico en hierro, proteína vegetal y fibra, el huevo escalfado sobre el sofrito de especias convierte este humilde plato en una comida completa y absolutamente reconfortante.
Mediterranean
Chickpeas with spinach and poached egg
Chickpeas with spinach and poached egg: Mediterranean vegetarian dish rich in protein, iron and fiber. Ready in 30 minutes.
- Spain
- Main course
- Light
- High protein
- High fiber
- Low sugar
- easy
10 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 340 kcal
- Protein 20 g
- Fiber 9 g
- Carbohydrates 34 g
- Fat 13 g
- Sodium 420 mg
Story behind the dish
Preparation
Chickpeas with spinach and poached egg is a preparation from Spain with easy difficulty. Reserve about 30 minutes in total (10 for mise en place and preparation, 20 for cooking). Follow the 8 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 400 g of cooked chickpeas (canned or cooked at home).
- Have ready: 300 g fresh or frozen spinach.
- Have ready: 4 fresh eggs.
- Have ready: 1 medium onion, chopped.
- Have ready: 3 sliced cloves of garlic.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Heat the oil in a large skillet; sauté the onion for 8 min…
Heat the oil in a large skillet; Sauté the onion for 8 minutes until golden. Look for a uniform golden color; The seal concentrates flavor and prevents it from releasing too much liquid later. Watch the exact point indicated; An extra minute can alter the result.
Look for a uniform golden color; The seal concentrates flavor and prevents it from releasing too much liquid later.
-
Add the garlic and sauté for 2 more minutes.
Add the garlic and sauté for 2 more minutes. Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
-
Add the tomato and spices; cook 5 min until dry
Add the tomato and spices; cook 5 min until dry. Go slowly and confirm texture, aroma and color before moving to the next step. Watch the exact point indicated; An extra minute can alter the result.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add spinach (if fresh
Add the spinach (if fresh, in batches) and stir until reduced. Respect the instructions to stir or not: in rice and stews it marks the final texture.
Respect the instructions to stir or not: in rice and stews it marks the final texture.
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Add the chickpeas
Add the chickpeas, mix well and heat for 3 min. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Make 4 wells in the mixture; crack an egg into each
Make 4 wells in the mixture; Crack an egg into each one. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Cover the pan and cook over low heat for 4-5 minutes until the white…
Cover the pan and cook over low heat for 4-5 minutes until the white sets but the yolk remains liquid. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Salt and pepper
Season with salt and pepper, add a few drops of lemon and serve with whole wheat bread. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Don't overcrowd the pan: the oil should be hot but not smoking.
- Serve immediately after resting: the temperature contrast enhances aroma and texture.
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