Introduction
I’ll be honest—this recipe isn’t going to pick you up a Michelin star, and it’s not for purists who swear by tradition. But, when you’re stuck for a quick, healthy meal that ticks all the boxes, this one’s a gem.
It’s high in protein, packed with fibre, and has a lovely mix of textures, colours, and flavours. Plus, it only takes 15 minutes (maybe 20 if you’re having a slow day) and serves 3 – 4 people.
This recipe is a lifesaver, but a heads up—if you’re eating it before a hard training session or match, chickpeas might not be ideal due to the fibre content, so feel free to skip them and increase the rice if you need a pre-match/training option.
Ingredients
- A decent bunch of scallions (8–9)
- 1 tin of chickpeas, drained and rinsed
- 2 eggs
- 2 bags of microwave/pre-cooked rice
- 1 tablespoon mango chutney
- 2 tablespoons soy sauce (light or dark)
- 1 teaspoon mild curry powder (or medium/hot if that’s your thing)
- A handful of frozen peas
- Salt
Steps
1. Get a large pan on full heat. Add a teaspoon of oil and spread it evenly around the pan
2. Grab your scallions and line them up (i.e. greens one end, white the other). Chop off the little roots at the white ends, rinse them under cold water, and pat them dry. Slice them thinly (about ½ cm).
3. Toss the chopped scallions into the hot pan with a pinch of salt. Give them a quick stir and let them fry off for a minute or two.
4. Drain and rinse your chickpeas (a quick rinse under cold water will do) and add them to the pan. Add another pinch of salt, and keep everything moving until the whites of the scallions just start to catch a bit of colour—about 2–3 minutes.
5. Add the mango chutney to the pan, coating the scallions and chickpeas in it. If it starts to stick, add a splash of water. Follow up with the soy sauce and curry powder, stirring well. Lower the heat slightly if things start to stick or catch.
6. Push the chickpea mixture to one-half of the pan and crack the eggs into the empty side. Add a pinch of salt to the eggs and then scramble them in that half of the pan until they’re cooked. Once cooked, mix everything together (i.e. the chickpea mixture and the eggs).
7. Get the rice packets and break them up with your hands before opening them, so they’re not clumpy. Add the rice to the pan and quickly fold everything together. Keep it moving for a few minutes until the rice is heated through. If it sticks, add a splash of soy sauce or water.
8. Once the rice is warmed up, turn off the heat and toss the frozen peas straight into the pan. The residual heat will defrost them perfectly while keeping them bright and crisp.
9. Check for seasoning—add a little more soy sauce or salt if needed and you are done!
10. For an extra flourish, fry an egg to pop on top of each portion. If you’re feeling fancy, drizzle with chilli oil, sprinkle sesame seeds, or add a dollop of mango chutney on the side.
