Recipe: Spicy Baked Eggs with Spinach and Cannellini Beans
I don't profess to take full credit for this recipe, its an adapted version of a recipe in one of my favourite cookbooks, The Doctor's Kitchen by Dr Rupy Ajula. Dr Rupy is an amazing GP and trailblazer for the Functional/Lifestyle medicine movement. After training in Functional Medicine, he used his new found knowledge to spread the word of using food as medicine on his popular social media page. He now has a huge following, speaks all over the world, has written several cookbooks and is the founder of the first Culinary Medicine course for medical students in the UK! Cool eh?
This recipe is perfect for a quick but immensely satisfying breakfast, it can easily be pulled together with store-cupboard ingredients, or leftovers from the fridge in my case! It's packed with protein from the eggs and beans, and is also high in fibre. This should keep you feeling fuller for longer and balance those blood sugars so you don't get a mid-morning energy slump. The egg yolks are also rich in anti-inflammatory omega 3 fats, (just make sure you buy free-range organic, or omega 3 enriched), folate, B12 and choline which is essential for normal brain function, energy production, muscle movement and healthy metabolism. This dish is also rich in antioxidants from the spinach, tomatoes and sumac.
Simply multiply the quantities if there are more diners, but remember to use a larger frying pan!
1 Tbsp extra-virgin olive oil
1 garlic cloves finely chopped
leaves from 1 thyme sprig
100g tinned cannellini beans, drained and rinsed
1 tsp Ras el Hanout, or smoked paprika
50g spinach leaves
100g passata or tinned tomatoes
1/2 tsp dried chilli flakes, optional
1/2 tsp sumac
himalayan pink or sea salt and freshly ground black pepper
Preheat the grill to medium.
On a medium heat, add the olive oil to an oven-proof frying pain, then add garlic and thyme leaves. Sauté until the garlic is soft but do not allow to brown, around 1-2 minutes.
Add the cannellini beans and Ras el Hanout, or smoked paprika and sauce for another 2 minutes, before adding the spinach and tomatoes or passata.
Simmer gently then carefully crack the egg on top. Simmer for a further 1 minute before sliding the pan under the grill for 2-3 minutes until the egg white is set but the yolks are still runny, or to your liking.
Remove from the grill and sprinkle on the sumac (and chilli flakes if desired). Season with salt and pepper.
I would love to know your thoughts on the recipe so please leave comments below. Also please let me know what topics and recipes you would like to read about in the future.