Tabbouleh Fried Egg

Tabbouleh Fried Egg

It can be easy to forget about eggs as a dinner food given their association with breakfast. They’re one of the cheapest and most complete sources of protein. And they’re super quick to cook which makes them ideal for quick healthy dinners too!

serves 2

1 tablespoon lemon juice
250g (9oz) cooked brown rice (from a packet is great)
1 bunch mint, leaves picked
2-4 eggs
4-6 tablespoons natural yoghurt

1. Heat a small frying pan on a medium high heat.

2. Meanwhile combine lemon juice with 3 tablespoons extra virgin olive oil. Season.

3. Toss rice and mint into the dressing.

4. Add a generous glug of oil to the hot pan. Crack eggs into the oil.

5. Fry eggs for about 2 minutes or until the whites are no longer ‘snotty’. Spooning a little hot oil over the top can help.

6. Serve eggs on a bed of the brown rice salad with yoghurt on top.

leftover potential

Fried eggs are best when hot from the pan. But you could make the salad in advance and refrigerate until you’re ready – the mint will wilt a little but will still be tasty. Will keep for a week or so in the fridge but is better the fresher it is.

variations for fun

carnivore – fry some chopped bacon and toss through the tabbouleh. Then fry your eggs in the bacon fat. Yum!

low GI / slow carb – replace the rice with cooked quinoa or lentils.

vegan – Replace the yoghurt with hummus and replace the fried egg with a generous handful of brazil nuts or almonds.

dairy-free – Replace the yoghurt with hummus or a tahini lemon sauce (3 tablespoons each lemon juice, tahini, water).

different herbs – use any combo of mint, parsley, basil or coriander (cilantro).

problem solving guide

too bland? A little more seasoning should do it. Next time try using better quality eggs – the flavour makes a difference.

rice too dry – Commercial cooked rice in pouches can be a little dry – just add a little more lemon juice and olive oil to moisten.

eggs sticking to the pan – add more oil – this helps give lovely crispy edges to your fried eggs as well.

eggs not coking on top – this is always the tricky bit of cooking eggs ‘sunny side up’. Spoon a little hot oil over the top with help.

eggs rubbery – this means they’re overcooked. For now just be generous with the yoghurt to moisten them. Next time get them off the heat earlier.

serving suggestions

A great one dish meal.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –