this vegetarian muscle rreakfast is a one frypan dish of gently poached eggs partnered with a myriad of vegetables and cooked in a deliciously aromatic sauce. high in protein, low in fat, this nourishing, filling recipe is perfect for breakfast, in fact, any time of the day! i guarantee you’ll make it time and again.
First published at www.transformationcookbook.com
Ingredients:
canola oil cooking spray
2 cups cauliflower florets, chopped
1 zucchini, fresh, sliced
1 cup mushrooms, sliced, fresh
2 spring onions, fresh, finely sliced
1x500g jar chunky tomato passata cooking sauce, salt-reduced, jar
1 tbsp tomato paste, salt-reduced
6 baby summer / button squashes, ends removed, chopped
1 cup mixed peas & corn (fresh or frozen)
1 cup chickpeas, canned
1x200g jar fire roasted /char grilled capsicum strips
4 egg whites from whole eggs (separated)
2 yellow cherry / grape tomatoes, fresh, halved
Indian Spice Mix:
1/2 tbsp curry powder, mild
1/2 tbsp cumin, ground
1 tbsp coriander seeds
1/2 tbsp turmeric, ground
Garnish:
coriander leaves, fresh
1/2 tbsp ginger, fresh, grated
1/2 tbsp lemon rind, fresh, grated
Step 1: Lightly spray with oil and heat a large non-stick frying pan on medium heat.
Step 2: Cook cauliflower for 3-4 minutes stirring frequently. Add Indian spices and continue to stir to coat cauliflower.
Step 3: Next, add zucchini, then mushrooms, and 2-3 tbsp of water. Pour over the cooking sauce, stir in tomato paste and add remaining vegetables – baby squash, peas and corn, spring onions, capsicum strips, and chickpeas. Stir well to combine, place the lid on top and simmer for 4-5 minutes.
Step 4: Make four dents, evenly spaced, in the tomato vegetable mixture. Crack and separate eggs. Transfer the yolk from shell to shell. “Pour” the intact yolk back and forth between the two halves of the shell. Repeat this about 2-3 times, while the white drips over the side of the shell and into each dent. Repeat until all dents are filled.
Step 5: Return lid, and cook covered for a further 4-5 minutes. When whites are done, place cherry tomato halves on each egg white. Garnish with coriander, lemon rind, and ginger, and serve immediately. Remember to drizzle with flaxseed oil when serving.
Step 6: When whites are done, place cherry tomato halves on each egg white. Garnish with coriander, lemon rind, and ginger, and serve immediately. Remember to drizzle with flaxseed oil when serving.
Tip:
• I highly recommend serving the dish with mango chutney. It complements and enhances the spicy flavors of the dish.
