Poached Eggs in a Spiced Tomato & Chickpea Sauce

This is a one-pan breakfast that's hearty, warming, and packed with flavour. Eggs poached directly in a gently spiced tomato and chickpea sauce. Serve with sourdough for dipping. It's the kind of breakfast that feels like dinner, in the best way.

Ingredients (Serves 1–2):

• 1 tbsp olive oil
• 1 garlic clove, crushed
• ½ tsp cumin
• ½ tsp smoked paprika
• ½ x 400g tin of chickpeas, rinsed and drained
• 1 x 400g tin of chopped tomatoes
• Salt and pepper
• 2 eggs
• Sourdough bread to serve

Method:

1. Heat the olive oil in a small frying pan over medium heat. Add the garlic, cumin, and paprika. Cook for 1 minute.
2. Add the chickpeas and tomatoes. Simmer for 8–10 minutes until slightly thickened. Season with salt and pepper.
3. Make two small wells in the sauce. Crack an egg into each.
4. Cover the pan and cook gently for 5–7 minutes until the eggs are set but the yolks are still runny.
5. Serve with sourdough for dipping.

Why it's gut-friendly: Chickpeas are packed with prebiotic fibre. Tomatoes are rich in lycopene. Eggs provide protein. Sourdough is fermented and easier to digest.