Breakfast Upgrade: Cooking with Turmeric
Written and developed by Laura Poe Mathes, RD
While eggs are my breakfast staple, I wanted to find a way to mix it up in the morning to avoid breakfast burnout—and this recipe was born! Turmeric Scrambled Eggs with Spiced Chickpeas and Feta is not only nutrient-dense, but also delicious. Eggs are a uniquely great source of vitamins, healthy fats and protein, and Farmer Direct Organic chickpeas provide minerals and prebiotic fiber for gut health. (Yes, you can have beans for breakfast!) Starting your day with a protein-rich breakfast is so important; protein provides sustained energy throughout the morning, while keeping your blood sugar balanced, and it helps keep you full and satisfied until lunch, preventing snacking on less-desirable foods between meals.
This simple recipe gets all dressed up with flavor-packed feta and aromatic spices, including turmeric. Often used in Indian and Middle Eastern cuisines, turmeric is a superfood prized for its anti-inflammatory and antioxidant properties, offering benefits to digestion, joints, skin, and even immune function. This herb has been used for thousands of years medicinally, including in the Indian Ayurvedic tradition, and is actually a member of the ginger family. Turmeric can be used in its fresh or dried, powdered forms, and can be added to curries and stews, golden milk and smoothies, or ferments and herbal preparations, all providing its medicinal properties and pungent, slightly bitter flavor.
The celebrated medicinal compound in turmeric, curcumin, is not well-absorbed from food, but its absorption is improved by combining with black pepper (adding the antioxidant piperine) and fat. Here, I use dairy for the fat, but if you are dairy-free you can make swaps as needed, such as topping with avocado instead of feta. If you keep a batch of pre-cooked chickpeas on hand, you can quickly throw together this (and just about any) recipe and start your day with an amazing, healthy breakfast. If you are feeling inspired, add some sauteed greens, a bit of pickled veggies, a dollop of yogurt, or a sprinkle of chopped scallions before serving to make this breakfast all your own.
Turmeric Scrambled Eggs with Spiced Chickpeas and Feta
Servings: 2 | Prep time: 15 minutes
For the eggs:
2 Tbsp butter
4 organic, pasture-raised eggs
1 tsp turmeric powder
¼ tsp sea salt
⅛ tsp black pepper
2 Tbsp heavy cream or whole milk
For the chickpeas:
1 cup prepared Farmer Direct Organic chickpeas
2 Tbsp avocado oil or olive oil
½ tsp each dried thyme, cumin and garlic powder
¼ tsp each coriander powder, paprika and turmeric powder
Pinch black pepper
Pinch sea salt
2 ounces feta cheese, crumbled
Whisk together the eggs, cream, turmeric, salt and pepper in a small bowl. Mix well to incorporate the white and yolk together, but be careful not to over-mix the eggs, which can make them tough after cooking. Let this mixture sit while you prepare the chickpeas.
In a skillet, heat the oil over medium heat. Add the spices and toast for 2-3 minutes until fragrant.
Add the chickpeas and salt, letting them cook for 5 minutes over medium-low heat, until they start to crisp on the edges and become lightly browned. Stir regularly to prevent burning, adding a bit more oil during cooking if they begin to stick.
While the chickpeas cook, prepare the eggs. Heat the butter in a small skillet over medium-low heat, then add the egg mixture when hot. Using a wooden spatula or rubber scraper, gently push the eggs away from the sides of the pan, moving them toward the center. Repeat this around the edge of the whole pan, letting the eggs cook gradually without stirring too much to keep them tender and fluffy.
Once the eggs are cooked to your liking and any raw parts appear done, remove from the pan and divide between two serving dishes.
Top with the prepared chickpeas. Garnish with crumbled feta. Add an extra splash of olive oil or a sprinkle of scallions if desired, and serve.