Eggs poached in a spiced tomato sauce is one of those meals that works for breakfast, lunch, or dinner without anyone questioning it. Tomatoes bring lycopene, garlic and onion contribute prebiotic fiber, and eggs top it off with complete protein for gut lining repair. One pan, minimal cleanup, maximum flavor.
Ingredients
- 2 tbsp olive oil
- 1 large onion, diced
- 1 red bell pepper, diced
- 4 garlic cloves, minced
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp chili flakes
- 1 can (800g) crushed tomatoes
- 6 eggs
- 100g feta cheese, crumbled
- Fresh parsley and coriander to finish
- Crusty bread to serve
Instructions
- Heat olive oil in a large oven-safe skillet. Cook onion and bell pepper until softened, 7 minutes. Add garlic and spices, cook 1 minute.
- Add crushed tomatoes. Simmer 12-15 minutes until slightly thickened. Season with salt and pepper.
- Make six small wells in the sauce. Crack an egg into each well.
- Cover and cook over low heat for 6-8 minutes until egg whites are set but yolks remain runny, or transfer to a 190C oven for the same result.
- Scatter feta and fresh herbs over the top. Serve immediately with crusty bread.
Nutrition Facts (per serving, 1.5 eggs worth)
| Calories | 290 |
| Total fat | 18g |
| Total carbohydrates | 14g |
| Dietary fiber | 3g |
| Protein | 17g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Tomatoes provide lycopene, a polyphenol with anti-inflammatory effects on the gut lining. Garlic and onion contribute prebiotic inulin. Eggs offer complete protein supporting gut lining repair and renewal.
Keep the yolks runny if you can. They make the perfect sauce to mop up with the bread.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.