Eggs with Tomato Spinach Sauce

Eggs with Tomato Spinach Sauce is a flavorful and nutritious dish that brings together the richness of eggs with the vibrant taste of tomatoes and the earthy goodness of spinach. The eggs are poached directly in a fragrant tomato-spinach sauce. This dish is perfect for a hearty breakfast, brunch, or light dinner, offering a balance of protein, vitamins, and antioxidants.

For a Serving Size of Two:

Ingredients:

• 2 eggs
• 50 grams chopped spinach
• 100 grams finely chopped tomatoes
• 1 medium finely chopped onion
• 2 minced garlic cloves
• 2 teaspoons olive oil
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon red chili powder
• 1/4 teaspoon black pepper
• Salt, to taste
• Fresh coriander, for garnishing

Procedure:

1. Heat the olive oil in a large skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds. Add the minced garlic and chopped onions. Sauté until the onions turn golden brown.
2. Add the finely chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften and the mixture thickens into a sauce, stirring occasionally.
3. Stir in the chopped spinach and cook until the spinach wilts and blends into the tomato mixture.
4. Create 2 small wells in the tomato-spinach sauce using a spoon. Crack an egg into each well.
5. Sprinkle a little salt and black pepper over the eggs. Cover the skillet and let the eggs cook until the whites are set but the yolks remain runny (or cook to your preferred doneness).
6. Once cooked, remove the skillet from the heat. Garnish with fresh cilantro. Serve hot with whole-grain bread or over cooked grains like quinoa or rice.

Nutritional Benefits:

Nutritional Information:

• Calories: 317 kcal
• Protein: 17.8 g
• Carbohydrates: 18.4 g
• Fat: 20.9 g