Spiced Eggs

spiced-eggs.jpg
 

Serves 4

When looking for a vegetarian recipe, you want to include a good serving of both protein and fibre.  In this recipe the eggs and beans both provide protein and the beans and other vegetables provide healthy fibre.
 
You can include vegetables of your choice and you can choose how hot to make the mixture.  Harissa is a ‘hotter’ choice than Moroccan, but the Moroccan spice on its own didn’t give the mixture enough flavour, so I added sweet chilli sauce.  Sweet chilli sauce can be quite high in sugar, so be sparing with it.  You could instead add chilli paste or chilli flakes to give heat.

 

Ingredients

  • 1 medium red onion, diced
  • 2 large red capsicums, diced
  • 1 medium zucchini, diced
  • Few mushrooms, thinly sliced
  • 400g can four bean mixed in spring water, rinsed and drained
  • 1 Tablespoon of harissa mix, OR 1 Tablespoon of Moroccan spice + 2 teaspoons of sweet chilli sauce (or other spices of your choice)
  • 2 x 400g cans of diced tomatoes in tomato juice
  • 8 eggs
  • Salt and black pepper to taste
  • Coriander or parsley, chopped, for decoration

 

Method

Spray a large non-stick fry pan (that has a lid) with cooking spray and heat over moderate heat.  Add the onion and capsicum and cook for 2 minutes, then add the mushrooms and zucchini and cook a further 2-3 minutes, until the veggies are soft.
 
Add the drained beans and harissa mix, or Moroccan spice and sweet chilli sauce, and cook for 3 minutes, stirring.  Add the tomatoes, bring to the boil, stir, reduce heat and simmer, uncovered, until the mixture thickens, about 8-10 minutes.  Season to taste.  Crack the eggs onto the tomato mixture, then cover the pan with a lid and cook until the eggs have set, about 5 minutes or so.
 
Divide the mixture amongst 4 plates or bowls and if preferred, serve with asparagus or other veggies.  You can scatter chopped herbs such as coriander or parsley over the eggs if you like.

 


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