Georgian Lobio Breakfast Bowl with Soft Egg, Pomegranate and Pumpkin Seed
A small Georgian-style lobio — warm spiced kidney beans tossed with cilantro, parsley, garlic and a splash of red wine vinegar, topped with a soft-cooked egg, scattered pumpkin seeds and pomegranate. Kidney beans, pumpkin seeds and a soft egg together carry the iron emphasis, with the pomegranate and acid helping the non-heme iron absorb a little better.
- Prep
- 5 min
- Cocción
- 12 min
- Total
- 17 min
- Porciones
- 1
Ingredientes
- 110g (cooked)red kidney beans (drained, rinsed)
- 1large (50g)egg
- 8gpumpkin seeds
- 25gpomegranate seeds
- 14gextra virgin olive oil (about 1 tbsp)
- 1clove (3g)garlic, minced
- 1tbsp (3g)fresh cilantro, chopped
- 1tbsp (3g)flat-leaf parsley, chopped
- 1/2tsp (1g)ground coriander
- 1/4tsp (0.5g)ground cumin
- 1tsp (5g)red wine vinegar
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
Bring a small saucepan of water to a boil. Drop in the egg and set a timer for 6.5 minutes for a soft yolk. Drain and run under cool water.
- 02
Heat half the olive oil in a small skillet over medium. Add the garlic, coriander and cumin. Stir for 20 seconds.
- 03
Add the kidney beans with 2 tablespoons of water and warm gently for 3 minutes, mashing about a third of them lightly with a spoon to make the mix creamy.
- 04
Stir in the vinegar, half the cilantro, half the parsley, a pinch of salt and a crack of pepper. Off the heat.
- 05
Spoon the warm beans into a small bowl. Peel the soft egg, halve it, and set it on top.
- 06
Scatter the pumpkin seeds and pomegranate over the beans. Finish with the remaining herbs and the rest of the olive oil.
Nutrición (por porción)
- Calories
- 400kcal
- Protein
- 19g
- Carbs
- 32g
- Fat
- 21g
- Fiber
- 9g
- Selenium
- 19mcg
- Zinc
- 2.6mg
- Iron
- 5.5mg
- B12
- 0.5mcg
- Iodine
- 26mcg
- Sodium
- 410mg