Green Edamame Hummus and Poached Egg Open Sandwich

Food and nutrition


Portions:2

Preparation:20

Cooking:15
Published on 23 April 2019
by Isabelle Huot

Ingredients

Ingredients:

Green hummus:

15 mL (1 tbsp.) olive oil

375 mL (1½ cup) shelled edamame prepared according to package instructions

125 mL (½ cup) chopped kale

30 mL (2 tbsp.) water

1 large garlic clove, minced

60 mL (¼ cup) Greek yogurt, 0–2% M.F.

15 mL (1 tbsp.) cider vinegar

15 mL (1 tbsp.) honey

1 small green onion, coarsely chopped

30 mL (2 tbsp.) flat-leaf parsley

4 leaves fresh mint

Salt and pepper to taste

 

Toppings:

30 mL (2 tbsp.) sunflower seeds

2 slices whole-grain bread (sugar free, no added fat)

Poached eggs:

500 mL (2 cups) water

7.5 mL (½ tbsp.) white vinegar

2 eggs

Nutritional Values

Calories:500
Total lipids:24
Total carbohydrates:43
Proteins:29

Directions

Preparation:

  • In a large pan, heat the oil. Add the edamame, kale, and water and cook for five minutes.
  • Combine the rest of the hummus ingredients and the edamame and kale mixture in a food processor and blend until smooth.
  • In a 180 °C (350 °F) preheated oven, roast the sunflower seeds for five to ten minutes or until golden brown.
  • In a large pot, bring the water to a boil and add the vinegar. Gently add the eggs one by one and cook for three minutes. Remove the eggs using a slotted spoon.
  • Spread generous amounts of green hummus on the bread and sprinkle with the sunflower seeds. Place an egg on each slice of bread, sprinkle with salt and pepper, and then break the yolks. Serve immediately.

 

Variation: Replace the suggested bread with gluten-free or rye bread.

 

Isabelle Huot
Doctor in nutrition, spokesperson for the Kilo Cardio weight loss program
Kilo Cardio
Énergie Cardio's Kilo Cardio weight loss program handbook, by Isabelle Huot, Josée Lavigueur et Guy Bourgeois.