🍳 Breakfast⏱ ≈ 20 min🥚 Eggs · 🍅 Tomato · 🫑 Bell pepper · 🍞 Whole-grain bread
Vegetable stew with tomato and bell pepper and eggs
The vegetables stew in their own juices with oil and onion until soft, slightly sweet and fragrant — tasty, not just healthy.
Ingredients
- 🥚 Eggs — 2 eggs
- 🍞 Whole-grain bread — 1–2 slices (50 g)
- 🍅 Tomato — 1–2 pieces
- 🫑 Bell pepper — 1 piece
Instructions
- Toast the bread slices in a dry pan or a toaster until crisp.
- Heat a spoonful of oil in a deep pan.
- Dice the bell pepper and add to the pan: firmer vegetables first, softer ones 3–4 minutes later.
- Sauté for 4–5 minutes, season, add 3–4 spoonfuls of water or the chopped tomato, cover and stew for 12–15 minutes until the vegetables are soft and slightly sweet.
- At the end make wells in the stew, crack in the eggs and cover for 4–5 minutes.
- Serve with whole-grain bread.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Tomato, Bell pepper
🌾 Whole grains · ¼
Whole-grain bread
🥩 Protein · ¼
Eggs
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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