Ingredients

  • 1 vegetable stock cube
  • 3½ tbsp coconut oil
  • 3 onions, one finely chopped, the others thinly sliced
  • 3 garlic cloves
  • 10g root ginger, peeled and grated
  • 200g green lentils
  • 225g bulgur wheat
  • 1½ tsp cumin seeds
  • 1 large handful mint
  • 1 large handful coriander
  • 14g fresh parsley
  • 2 tbsp lemon juice
  • 30ml olive oil
  • ½ tsp crushed chillies
  • 4 large eggs

Method

  1. 1

    In a jug, make up 850ml of vegetable stock using the stock cube.

  2. 2

    Heat 1 tbsp coconut oil in a large saucepan over a medium heat. Add the finely chopped onion and sauté for 5 minutes until it starts to soften. Mince two of the garlic cloves and add to the pan with the ginger. Sauté for another minute, then add the lentils and stock, stir, and bring to a boil. Lower the heat and cook for 15 minutes until almost done but still firm, then add the bulgur wheat with ½ tsp of salt. Stir, cover and remove from the heat for 25-30 minutes until the bulgur is tender and has absorbed all the water.

  3. 3

    Meanwhile, heat 1 tbsp coconut oil in a large non-stick frying pan. Add the thinly sliced onions and the cumin seeds and toss to coat. Cook, stirring often, for 18-20 minutes until the onions are golden brown, adding a drop of water if it gets dry. Scrape into a bowl and set aside.

  4. 4

    Finely chop all the fresh herbs and mince the final clove of garlic. Tip them all into a large bowl and stir in the lemon juice, olive oil and chillies, seasoning well. Wipe out the frying pan and add the remaining coconut oil over a medium high heat. Add the eggs, two at a time, and fry for 3 minutes until the whites have set and the eggs are crispy underneath.

  5. 5

    Share the lentil mixture among your serving bowls. Top with a fried egg and some of the fried onions and drizzle with the herby dressing.

Nutritional Details

Each serving provides
  • Energy 2700kj 645kcal 32%
  • Fat 26.1g 37%
  • Saturates 12.8g 64%
  • Sugars 8.5g 9%
  • Salt 2.1g 35%

% of the Reference Intakes

Typical values per 100g: Energy 632kj/151kcal

Each serving provides

71.2g carbohydrate 6.8g fibre 28.0g protein

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