Updated: Mar 30, 2020
This is my favourite thing to order when brunching around the cafe's of Melbourne. I've modified this classic with some extra veggie's giving approximately 2 serves of vegetables per person. Another benefit of this dish is the brilliant dose of choline you get from the eggs (1).
Choline is an essential nutrient that is naturally present in some foods and available as a dietary supplement. Choline is needed for healthy metabolism, cell membranes, to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions. It also has important roles in modulating gene expression, cell membrane signalling, lipid transport and metabolism, and early brain development.
As adults, men and women require 550 mg/day and 425 mg/day, respectively. One egg provides 147 mg and is the second highest food source, behind beef liver (2).
2 Tbsp extra virgin olive oil
1 small red onion, finely diced
2 garlic cloves, minced
1/2 - 3/4 C red capsicum, thinly sliced
1 - 1 1/2 C vegetables of your choice that have been finely cut, diced or grated (zucchini, kale, carrot, pumpkin, cauliflower are just some suggestions)
400g (1 can) crushed tomatoes
1 tbsp tomato paste
1/2 C stock of choice
1 tsp paprika
1 tsp cumin
4-6 eggs (based on 2 eggs per person)
2 Tbsp fresh parsley, roughly chopped
salt and black pepper or cayenne pepper, to taste
Optional: haloumi, feta, chorizo or yoghurt.
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Preheat oven to 180'C
In a medium sized oven proof frying pan or regular frying pan (if using regular frying pan you will require heat proof baking tray or dishes for later), heat the olive oil and cook the capsicum, vegetables, garlic and onion for 10 minutes over medium heat, tossing well, until softened.
Add tomatoes, tomato paste, cumin, paprika, salt and pepper and stock and simmer for 10 to 15 minutes until thick and saucy.
If using a regular frying pan, pour portions of mixture into oven proof dishes. If using a heat proof frying pan the mixture can remain in pan. Make little hollows in the top of the sauce and crack the eggs into the holes. Option to crumble some feta on top before placing in oven.
Place pan or dishes in oven and cook for 5 to 10 minutes. Eggs should have set whites and runny yolks.
Once cooked, take out of oven and sprinkle with parsley and any optionals of your choice i.e. yoghurt, feta or halloumi.
Serve as is or with some crusty dipping toast.
Tip: Cook the base stew in advance which can be frozen for 1-2 months, then you can divide it among small heat proof pans before adding the eggs. The number of eggs depends on the size of the pan.
Would you like to try this recipe but you are concerned the onion and garlic will cause bloating? Book your initial consultation and see how I can help.