Heart-Healthy Piperade
Dive into the vibrant flavors of the Mediterranean with this Heart-Healthy Piperade! This wholesome recipe combines the natural sweetness of sautéed onions, red and green bell peppers, and juicy ripe tomatoes simmered to perfection with garlic and fragrant thyme. Packed with fiber, antioxidants, and healthy fats from olive oil, it’s a guilt-free dish designed to nourish your body. Topped with gently poached eggs for added protein and garnished with fresh Italian parsley, this piperade makes a stunning and satisfying meal when paired with crusty whole-grain bread. Ready in under 45 minutes, it’s both easy to prepare and full of rich, colorful goodness—perfect for a balanced breakfast or light dinner. Treat yourself to this nutrient-packed twist on a French classic that’s as tasty as it is heart-healthy!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion
- 1 large red bell pepper
- 1 large green bell pepper
- 4 large ripe tomatoes
- 3 cloves garlic
- 1 teaspoon fresh thyme leaves
- 0.25 teaspoon freshly ground black pepper
- 0.5 teaspoon sea salt
- 4 large eggs
- 2 tablespoons Italian parsley
Instructions
Peel and thinly slice the onion. Slice the red and green bell peppers into thin strips. Remove the seeds from peppers for reduced bitterness.
Heat the olive oil in a large skillet over medium heat. Add the sliced onion and cook until soft and translucent, about 5 minutes.
Add the sliced peppers to the skillet and cook until they begin to soften, about another 5 minutes.
While peppers and onions cook, chop the tomatoes into small chunks. Mince the garlic cloves.
Add the chopped tomatoes and minced garlic to the skillet. Stir to combine.
Sprinkle the thyme leaves, black pepper, and sea salt over the vegetables. Stir well and reduce heat to low. Let simmer for 15 minutes, stirring occasionally to prevent sticking.
Taste and adjust seasoning if needed. Crack the eggs on top of the simmering vegetable mixture, spacing them apart evenly.
Cover the skillet and let cook until the eggs are set but the yolks are still runny, about 5 minutes, or longer if firmer yolks are preferred.
Remove the skillet from heat. Finely chop the Italian parsley and sprinkle on top before serving.
Serve immediately with whole-grain bread for a complete, balanced meal.
Nutrition Facts
Calories |
698 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 1516 mg | 66% | |
| Total Carbohydrate | 62.1 g | 23% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 34.2 g | ||
| Protein | 37.5 g | 75% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 325 mg | 25% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3109 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
