Tomatoes are the real workhorse in this skillet, simmered down low and slow until eggs poach right in the middle of the sauce. Simmering concentrates their lycopene, a compound that becomes more available to your body once cooked, while bell peppers pile on vitamin C to help you absorb everything else on the table. Grab bread, scoop, repeat. If you love a spiced tomato base, our cauliflower turmeric soup uses a similar approach, and for more protein-forward mains built on bold spices, try our chicken with olives and preserved lemon.
Ingredients
- 4 large tomatoes, chopped, or 1 can diced tomatoes
- 2 bell peppers, sliced
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 4 eggs
- 2 tablespoons olive oil
- Fresh parsley, salt and pepper to taste
Instructions
- Heat olive oil in a large skillet and saute onion and bell peppers until softened, about 6 minutes.
- Add garlic, cumin, and paprika, cook 1 minute.
- Add tomatoes and simmer 10 minutes until slightly thickened.
- Make four wells in the sauce and crack an egg into each.
- Cover and cook 5-8 minutes until eggs are set to your liking.
- Season with salt, pepper, and fresh parsley.
Nutrition Facts (per serving)
| Calories | 220 |
| Total fat | 14g |
| Total carbohydrates | 12g |
| Dietary fiber | 3g |
| Protein | 11g |
| Sodium | 340mg |
Why This Is Good for Your Gut
Cooked tomatoes have higher bioavailable levels of lycopene, an antioxidant linked to reduced inflammation in the gut lining. Bell peppers add vitamin C, which supports collagen production for gut barrier integrity and improves absorption of plant-based iron in the meal.
One pan and minimal dishes, with a sauce your gut lining is quietly grateful for.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
