Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Eggs poached in a spiced tomato sauce — North Africa.
Equipment: Large frying pan with lid
Measures and names
Ingredients
- 1 tbsp olive oil
- 1 onion
- 1 pepper, sliced
- 3 garlic cloves
- 1 tsp smoked paprika
- 1 tsp cumin
- 1 x 400g tin chopped tomatoes
- 4 eggs
- 60 g feta, crumbled
- Coriander (cilantro), to serve
Method
- Heat the oil in a large pan and cook the onion and pepper for 6 minutes, until softened.
- Add the garlic, smoked paprika and cumin and cook for 1 minute, until fragrant.
- Add the tomatoes, season, and simmer for 8 minutes, until thick — a watery sauce won't hold the eggs.
- Make four wells and crack an egg into each. Cover and cook gently for 5–7 minutes, until the whites are set but the yolks still soft.
- Scatter with feta and coriander and serve straight from the pan — go easy on salt, as feta is salty.
Swaps and tips
Keep the yolks soft for the best result. Stir a handful of spinach into the sauce for extra greens.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 24 g | 23 g | 7 g | 26 g | 434 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
