Carrot & lentil soup with feta
Pack lentils into a carrot soup for a filling, hearty lunch. As well as being rich in protein and fibre, lentils are a good source of B vitamins and iron
Spiced chicken egg wraps
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
For the filling
- 400g can black beans
- 2 tsp tomato purée
- ½ tsp smoked paprika
- 1 tsp ground coriander
- ½ tsp vegetable bouillon powder
- 200g cooked skinless chicken breastsliced
- ⅓ pack corianderchopped
- 2 tomatoescut into thin wedges
For the wraps
- 4 eggs
- ½ tsp smoked paprika
- ½ tsp cumin seeds
- 1 tsp rapeseed oil
Nutrition: Per serving
- kcal513
- fat18g
- saturates5g
- carbs28g
- sugars9g
- fibre13ghigh
- protein53g
- salt1g
Method
step 1
Put the red onion and lemon in a non-reactive bowl and scrunch together using your hands. Set aside for the onions to soften. For the filling, mostly drain the beans, leaving a little liquid in the can. Tip into a bowl and mash with the tomato purée, spices and bouillon. Top with the chicken, cover and warm through in the microwave for 4 mins.
step 2
For the wraps, beat 2 eggs with ¼ tsp each of the paprika and cumin seeds. Heat the oil in a 20cm non-stick frying pan over a medium heat. Tip in the egg mix and cook undisturbed for about 5 mins until set (no need to turn it). Remove to a plate and repeat with the remaining eggs and spices.
step 3
Spoon the warm bean mixture down the centre of the egg wraps. Top with half the coriander, the warm chicken, tomatoes and onions, then scatter with the remaining coriander. Drizzle over any lemon juice from the onions and serve straightaway.
This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.
