Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Chives | 1 tbsp (3g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Harissa | not in our table | 0 |
| Caraway Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tablespoon olive oil
- 1 small red pepper, seeded and thinly sliced
- 1 small yellow pepper, seeded and thinly sliced
- 1 small green pepper, seeded and thinly sliced
- 2 garlic cloves, minced
- 1 – 2 small red chiles, seeded and finely chopped
- 1 x 14 oz can Italian peeled tomatoes, chopped
- 1 teaspoon harissa
- 1 teaspoon caraway seeds, ground
- ½ teaspoon fresh paprika
- ½ teaspoon ground cumin
- 4 large eggs
- 2 tablespoons chopped chives or flat-leaf parsley
- 4 thick slices grainy bread
Directions
In a large frying pan over low heat, heat the oil and gently cook the peppers until they are soft, about 10 minutes or so.
Stir in the garlic and chile and cook for an additional 1 – 2 minutes.
Next, add the tomatoes, harissa and spices, and stir to combine well.
Increase the heat to medium and then let the tomato mixture cook uncovered for 10 to 15 minutes, or until the tomatoes have reduced to a thick pulp.
Using the back of a spoon, make 4 equally spaced depression in the tomato mixture, then carefully break one egg into each depression.
Cover the pan and leave it to simmer for about 5 minutes, or until the yolks are still soft, but the whites of the eggs are cooked.
Sprinkle with the chives or parsley and serve immediately with toasted grainy bread.