Spiced Tomato-Poached Eggs with Fresh Herbs

Bright and healthy eggs poached in a spiced tomato and vegetable sauce

This vibrant breakfast features eggs gently cooked in a rich tomato and vegetable sauce spiced with smoked paprika, cardamom, and a hint of heat from jalapeños. It’s a nutritious and flavorful way to embrace the Mediterranean diet’s love of olive oil, fresh vegetables, and bold spices.

Ingredients

• 3 Tbsp olive oil
• 1 large yellow onion (diced)
• 1 red bell pepper (diced)
• 2 jalapeño (seeded and diced)
• 5 celery ribs (diced)
• 2 tsp salt
• 2 Tbsp smoked paprika
• 1.5 tsp ground cardamom
• 0.25 tsp cinnamon
• 0.25 tsp cayenne pepper
• 1 tsp dried oregano
• 1 tsp ground cumin
• 0.5 tsp black pepper (freshly cracked)
• 4 cloves garlic cloves (minced)
• 14.5 oz can fire-roasted diced tomatoes (with juices)
• 2 Tbsp tomato paste
• 1 lemon (zested and 1 Tbsp juice)
• 2 tsp sugar
• 1 cup water (optional, to adjust sauce consistency)
• 3 eggs (large)
• 2 Tbsp fresh parsley (chopped, for garnish)

Instructions

1. Warm olive oil in a large oven-safe skillet over medium heat. Add diced onion, red bell pepper, jalapeños, and celery, seasoning with salt and all the spices (paprika, cardamom, cinnamon, cayenne, oregano, cumin, and black pepper). Stir often and cook until the vegetables soften and the spices become aromatic, about 10-12 minutes.
2. Mix in the minced garlic, canned fire-roasted tomatoes with their juices, tomato paste, lemon zest and juice, and sugar. Let the mixture simmer, stirring occasionally, for another 10 minutes. Add water as needed to achieve a thick but spoonable sauce consistency.
3. Using a spoon, create three shallow wells in the tomato sauce and gently crack one egg into each. Transfer the skillet to a preheated 350°F oven and bake for 8-12 minutes, or until the egg whites are set but yolks remain runny.
4. Remove from the oven, sprinkle with chopped fresh parsley, and serve immediately. This dish pairs well with toasted whole grain bread or warm pita for dipping.

Nutrition

This recipe works out to about 280 calories per serving. For the full breakdown, protein, carbs, and fat included, save it in the Forkful app: nutrition is calculated automatically from the ingredient list.

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