Sauteed Veggies with Poached Eggs
Sauteed Veggies with Poached Eggs
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
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6 Tbsp (90 ml) olive oil
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1/4 cup (50 g) capers , rinsed and patted dry
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1 large (150 g) yellow onion, thinly sliced
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2 garlic cloves, minced
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4 large (340 g) sweet bell peppers of various colors, thinly sliced
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1/2 Tbsp (5 g) coarse kosher sea salt
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1 tsp freshly ground black pepper
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3 Tbsp (25 ml) red wine vinegar
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4 large eggs
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1 Tbsp (2.5 g) fresh chives, thinly sliced
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1 Tbsp (2.5 g) fresh flat-leaf parsley leaves, finely chopped
Directions
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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. -
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. -
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. -
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.
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About the author
Gaby Weir Vera
Chef Gaby Weir Vera is a private chef, culinary instructor, school lunch activist, food writer and recipe developer. She’s eager to use sustainable local foods as a vehicle for sharing stories and cultures.
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