Get the app
  1. Home
  2. Recipes
  3. Diabetes
  4. Chickpeas and Chard with Poached Eggs

Chickpeas and Chard with Poached Eggs

The recipe is rich in fiber and protein which is beneficial for blood sugar control in diabetes. However, portions should be monitored due to the calorie content of olive oil and labneh.

Adapted from Bon Appétit, by Sara Kramer

0 mintotal
4servings
16ingredients
Chickpeas and Chard with Poached Eggs

Ingredients

  • 2 tablespoons plus ¼ cup olive oil
  • ½ lemon
  • 1 small onion, halved, plus 2 medium onions, chopped
  • 6 garlic cloves, smashed, divided
  • 2 bay leaves
  • 1 cup dried chickpeas, soaked overnight, drained
  • 2 teaspoons kosher salt, plus more
  • 1 Fresno chile, finely chopped
  • 1 teaspoon baharat
  • 2 large bunches Swiss chard, ribs and stems removed and thinly sliced, leaves torn into 1” pieces
  • 3 tablespoons dried barberries or dried unsweetened cranberries
  • 8 large eggs
  • Labneh (Lebanese strained yogurt; for serving)
  • 1 tablespoon fresh marjoram leaves
  • Freshly cracked black pepper
  • The spice mix baharat and dried barberries are available at Middle Eastern markets or online.

Method

  1. Heat 2 Tbsp. oil in a medium saucepan over medium-high. Add lemon and halved onion, cut side down, and 2 garlic cloves and cook, turning garlic occasionally, until golden brown, about 4 minutes. Add bay leaves and chickpeas; add water to cover by 1”. Bring to a boil and skim surface. Reduce heat, cover, and gently simmer 30 minutes. Stir in 2 tsp. salt and continue to simmer until chickpeas are tender, 10–20 minutes. Remove from heat; discard lemon, onion, and bay leaves.4 min timer
  2. Meanwhile, heat remaining ¼ cup oil in a large straight-sided skillet over medium. Add chopped onion, chile, baharat, and remaining 4 garlic cloves; season with salt. Cook, stirring often, until onions are translucent, 8–10 minutes. Add Swiss chard ribs and stems and cook, stirring occasionally, until tender, 5–8 minutes.10 min timer
  3. Using a slotted spoon, transfer chickpeas to skillet. Add cooking liquid to cover; bring to a simmer. Gradually add chard leaves, stirring until slightly wilted before adding more. Add barberries; cook until leaves are wilted, 5–8 minutes.8 min timer
  4. With mixture at a gentle simmer, use a spoon to make 8 indentations. Crack an egg into each and simmer until whites are almost entirely opaque, about 10 minutes. Cover pan and cook just until whites are set but yolks are still runny, about 2 minutes. Season eggs with salt.10 min timer
  5. Spoon chickpeas and chard into bowls, top with eggs, labneh, and marjoram, and season with pepper.

Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

Make this fit your whole family

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More Diabetes recipes

The Best Green Smoothie

The Best Green Smoothie

This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.

5 minServes 1Diabetes · Celiac · Low-FODMAP
Mediterranean Quinoa Salad Recipe

Mediterranean Quinoa Salad Recipe

This Mediterranean Quinoa Salad recipe is suitable for individuals with diabetes. It has a good mix of fiber from quinoa and vegetables, and healthy fats from olive oil. Ensure portion control due to the carbohydrate content of quinoa and chickpeas.

15 minServes 6Diabetes · Celiac · Dairy-free
Mediterranean Buddha Bowl

Mediterranean Buddha Bowl

The Mediterranean Buddha Bowl is appropriate for diabetes if portion sizes are controlled. It's rich in fiber (veggies, quinoa, chickpeas), and healthy fats (olive oil, vegan feta), which can help control blood sugar levels. Watch out for carbs in quinoa and hummus.

25 minServes 2Diabetes · Celiac · Dairy-free
VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

The recipe is largely suitable for diabetes with its low glycemic ingredients like broccoli, cauliflower, and quinoa. However, reduce or avoid the use of oil, and monitor portion sizes of chickpeas, which can affect blood sugar levels.

55 minServes 4Diabetes · Celiac · Dairy-free
Shrimp Stir-Fry

Shrimp Stir-Fry

The Shrimp Stir-Fry recipe aligns well with the Mediterranean diet due to its use of olive oil, vegetables, and lean protein (shrimp). However, consider reducing the soy sauce due to its sodium content for a stricter adherence.

35 minServes 4Mediterranean · Dairy-free · Diabetes
Cinnamon Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl

A balanced Mediterranean recipe with whole grains, healthy fats, and fruits. However, watch portions of sweeteners for overall balance.

20 minServes 2Mediterranean · Celiac · Hashimoto's

This recipe also fits: Celiac recipes, Mediterranean recipes, Gluten-free recipes, Vegetarian recipes.