Sauteed Veggies with Poached Eggs

Recipe PREP 10 min COOK 15 min
Sauteed Veggies with Poached Eggs

Sauteed Veggies with Poached Eggs

PREP 10 min COOK 15 min

Description

Bell peppers and onions sautéed with Italian herbs create a flavorful bed for soft-poached eggs. Peppers bring vitamins A and C, while eggs add tryptophan, which promotes serotonin production to lift mood. Capers, high in antioxidants and probiotics, support gut health and reduce inflammation. This nourishing, satisfying recipe with a Mediterranean touch works as both, a breakfast or a light meal.


Ingredients

Serves 4 Yield

  • 6 Tbsp (90 ml) olive oil

  • 1/4 cup (50 g) capers , rinsed and patted dry

  • 1 large (150 g) yellow onion, thinly sliced

  • 2 garlic cloves, minced

  • 4 large (340 g) sweet bell peppers of various colors, thinly sliced

  • 1/2 Tbsp (5 g) coarse kosher sea salt

  • 1 tsp freshly ground black pepper

  • 3 Tbsp (25 ml) red wine vinegar

  • 4 large eggs

  • 1 Tbsp (2.5 g) fresh chives, thinly sliced

  • 1 Tbsp (2.5 g) fresh flat-leaf parsley leaves, finely chopped

Directions

  1. Step 1
    Heat a large cast-iron skillet over high heat until it is nearly smoking. Add the oil, then reduce the heat and add the capers . Cover the skillet with a lid, if necessary. Cook for about 30 seconds, or until the capers are fragrant and crisp, stirring frequently. Add the onion and cook for about 3 minutes, or until softened and slightly golden brown.
  2. Step 2
    Add the garlic and cook for 30 seconds, stirring constantly. Add the bell peppers, salt, and black pepper and cook for about 8 minutes, or until the bell peppers begin to soften, stirring often.
  3. Step 3
    Turn the heat to medium. Add the vinegar and stir well to combine. Using a spoon, make 4 wells in the pepper and onion mixture. Gently crack 1 egg into each well. Cover the skillet with a lid. Cook for 5 minutes, or until the egg whites are cooked through and the yolks are cooked to medium-soft.
  4. Step 4
    Uncover the skillet and remove from the heat. Sprinkle the chives and parsley evenly across the eggs and vegetables. For each serving, scoop up an egg with a generous amount of bell peppers and onion and place in a bowl. Serve with a thick slice of whole-wheat sourdough bread for a perfectly balanced meal or on a bed of brown rice for a heartier version.

Photo by Alex Lepe

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