Egg toast recipe for vegetarians sounds exciting itself. Vegetarianism has become a religion in itself. The rate that people are turning vegetarian is crazy. In the west, many have transformed into a vegan (those who restrict their diets to only plant-based or those foods which have no dairy-based product in it, exclusion of meat and fish of any sort) and vegetarian ( does not eat meat or fish of any kind). Or they are in any kind of diet such keto-friendly diet. Jains (a sect from India) are purely vegetarian and they do not even eat those veggies which are cultivated below the soil. In this article, we will talk about how lentil and eggs are healthy for vegetarians and how to make a lentil with egg toast recipe.
Nutrients In Lentils And Egg Toast
Lentil and egg are very nutritional and act as a supplement. There are too many vegans and vegetarians out there; it is the staple food for them. Lentil has Vitamin C- 2%, Calcium- 1%, Iron-18%, Vitamin B-6- 10%, Magnesium- 9%. It has a potassium level of 20% and the carbs are in there 6%. The dietary fiber contains 36%. All these nutritional supplements are found in 100gm of lentil. However an egg toast Saturated fat 2.7 g- 13%, Polyunsaturated fat 2.6 g, Monounsaturated fat 4.5 g, Cholesterol 116 mg- 38%, Sodium 479 mg- 19%, Potassium 134 mg – 3%, Total Carbohydrate 25 g- 8%, Protein 8 g- 16%, Vitamin A- 10%, Calcium- 10%, Iron- 9%, Vitamin B-6- 5%, Cobalamin- 5%, Magnesium-4%. A toast and a bowl of lentils will provide you energy which is all rounded. Let’s jump to the recipe right now.
Egg Toast Recipe
Lentil and toast are rich in protein, fiber, good fats and very healthy for you, here is the recipe.
2 ounces low-sodium vegetable broth, 1 medium diced onion, 2 cloves minced garlic, ½ sliced yellow bell pepper, ½ sliced red bell pepper, ½ orange bell pepper, 115-ounce can low-sodium canned lentils, drained, ½ teaspoon smoked paprika, ⅛ teaspoon chipotle powder, ½ teaspoon garlic powder, ground black pepper to taste, Olive-oil spray, 2 large eggs, 2 slices of whole-grain bread, 2 Tablespoons sliced fresh parsley, ¼ sliced avocado, ½ sliced lemon, half a cup of milk.
Take a pan over medium heat, sauté onion and garlic in the broth until translucent, add diced bell peppers and cook for 3 minutes. After that add canned lentil and mixture of spices and cook for 30 minutes. Take a bowl, crack 2 eggs, add the milk, salt and cracked pepper to taste, add chopped parsley. Heat a pan and spread the oil. Soak the bread in the egg mixture and fry it until crisp. Take a plate, place the cooked lentil and toast above it. Place avocados above the toast and serve with tossed parleys and wedged lemon.
All of them, however, are used to one thing, lentils. Lentil is the fiber supplier to their body and that is why they never say no to lentil. Also, vegetarians, however, who have pledged no to meat and fish, turn to eggs and milk for protein and other supplements. It seems like a cheat but it is a healthy and tasty cheat.