Mediterranean Diet Piperade
Elevate your mealtime with the vibrant flavors of Mediterranean Diet Piperade, a hearty and wholesome dish packed with fresh vegetables and rustic charm. This Basque-inspired recipe features a colorful medley of bell peppers, sweet onions, juicy tomatoes, and aromatic herbs simmered into a fragrant stew-like base. A touch of olive oil enhances the natural richness of the ingredients, while lightly steamed eggs nestled into the mixture add protein and creaminess to every bite. Perfect for a healthy breakfast, lunch, or dinner, this piperade captures the essence of Mediterranean cooking with its focus on fresh produce and simple preparation. Serve it piping hot with crusty whole-grain bread for a complete meal that satisfies both appetite and soul.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole large onion
- 1 whole red bell pepper
- 1 whole green bell pepper
- 1 whole yellow bell pepper
- 3 cloves garlic cloves
- 4 whole ripe tomatoes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon fresh thyme
- 1 whole bay leaf
- 4 whole eggs
- 2 tablespoons parsley
Instructions
Slice the large onion into thin half-moons.
Core and thinly slice the red, green, and yellow bell peppers into strips.
Mince the garlic cloves.
Score the skins of the ripe tomatoes with a small 'X', blanch in boiling water for 30 seconds, and then peel the skins. Chop the tomatoes into small cubes.
Heat olive oil in a large skillet over medium heat.
Add the sliced onions to the skillet and cook, stirring occasionally, until they are soft and translucent, about 5 minutes.
Add the sliced bell peppers to the onions and continue to cook until the peppers begin to soften, about 10 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped tomatoes, salt, black pepper, fresh thyme, and bay leaf.
Reduce the heat to low and simmer the mixture, uncovered, for about 30 minutes, stirring occasionally, until it becomes a thick, stew-like consistency.
In a separate bowl, beat the eggs lightly with a pinch of salt and pepper.
Create 4 small wells in the piperade mixture using a spoon and pour the beaten eggs into the wells.
Cover the skillet with a lid and allow the eggs to cook gently in the steam until they are set, about 5-7 minutes.
Remove from heat, discard the bay leaf, and sprinkle the piperade with freshly chopped parsley.
Serve hot, accompanied by crusty whole-grain bread or on its own as a satisfying dish.
Nutrition Facts
Calories |
833 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.4 g | 63% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 2695 mg | 117% | |
| Total Carbohydrate | 66.4 g | 24% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 28.8 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 269 mg | 21% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2729 mg | 58% | |
*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.
