Spinach and ricotta stuffed shells
Pasta shells filled with spinach and ricotta beneath a tomato sauce.
About 55 min · 540 kcal · 30 g protein per serving
Vegetarian
Cauliflower, chickpea and egg curry
Cauliflower and chickpeas in a turmeric tomato sauce with boiled eggs.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm cauliflower florets are tender in 14 to 16 minutes covered
- Photograph the finished bowl
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 545 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, milk. Check the labels on packaged ingredients:
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
Cooking steps
Bring a pan of water to the boil, lower in the eggs and cook for 9 minutes, then cool them under cold water and peel.
Cooked when: the whites are set and the yolks are firm.
Soften the grated ginger and crushed garlic in the oil for 2 minutes, then add the turmeric and cumin and cook for a full minute.
Add the tomatoes and the water and simmer for 8 minutes.
Add the cauliflower in florets, cover, and cook for 14 to 16 minutes, until tender.
Stir in the drained chickpeas and warm through for 5 minutes.
Take the pan off the heat, let it stop bubbling, stir in the yoghurt, then halve the eggs and set them on top with the coriander.
The useful detail
Halve the eggs as they go on and not before. Added earlier, or stirred in, they break up and the yolk clouds the sauce; set on at the end they stay whole and the yolk is the best part of the bowl.
Make it work for you
One serving is A deep bowl with two egg halves each. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Quark instead of Greek yoghurt
Thicker and sharper, and it splits just as readily if boiled.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Butter beans instead of chickpeas
Softer and creamier, and they thicken the sauce as they break.
Per serving: about 30 kcal less, about the same protein, about 3 g less fat.
Broccoli instead of cauliflower
Greener and firmer; give it 8 minutes rather than 15.
Per serving: about 25 kcal more, about 3 g more protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegetarian curry where eggs and chickpeas together reach the high twenties for protein without any meat or cheese.
| Energy | 545 kcal |
|---|---|
| Protein | 35 g |
| Fat | 23 g |
| of which saturates | 5 g |
| Carbohydrate | 58 g |
| of which sugars | 18 g |
| Fibre | 18 g |
| Sodium | 790 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| eggs | 200 g | FDC 171287Egg, whole, raw, fresh | 286 kcal | 25.1 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| ground turmeric | 1 tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| water | 200 g | No energy | 0 kcal | 0.0 g |
| cauliflower | 600 g | FDC 169986Cauliflower, raw | 150 kcal | 11.5 g |
| chickpeas | 250 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 348 kcal | 17.6 g |
| Greek yoghurt | 100 g | FDC 170903Yogurt, Greek, plain, lowfat | 73 kcal | 9.9 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1091 kcal | 69.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. The sauce is better on the second day. Keep the eggs separately and add them fresh.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Mushroom and lentil cottage pie
A savoury mushroom-lentil filling with a soft potato topping.
About 1 hr · 360 kcal · 20 g protein per serving
Vegetarian