Of which 12.6 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Complete protein (egg) · Choline (egg)
Allergens egg
Vegetable stew with poached egg
Braised vegetables with a poached egg to finish each plate.
Ingredients
- 1 medium carrot, sliced into rounds (80 g / 2¾ oz)
- 1 medium zucchini, diced (150 g / 5½ oz)
- ½ bell pepper (red or green), chopped (60 g / 2 oz)
- 1 medium onion, chopped (150 g / 5½ oz)
- 2 ripe tomatoes, chopped (300 g / 10½ oz) — or 200 g canned tomatoes
- 2 large eggs (100 g / 3½ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tsp dried oregano or fresh thyme (1 g)
- fresh parsley, salt and pepper, to taste
Method
- In a medium saucepan, heat the olive oil over medium heat and sauté the onion and bell pepper until soft, 5–7 minutes.
- Add the carrot, zucchini and tomatoes. Season with salt, pepper and oregano. Cook for 10–12 minutes, stirring now and then, until the vegetables are tender.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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