Braised summer vegetable pisto with emerald sauce & fried egg

Vegetarian
Dairy Free
Health score
52%
Braised summer vegetable pisto with emerald sauce & fried egg
90 min.
4
531kcal

Suggestions


Experience the vibrant flavors of summer with this delicious Braised Summer Vegetable Pisto accompanied by a luscious emerald sauce and a perfectly fried egg. This vegetarian and dairy-free dish is a delightful way to celebrate the season’s freshest vegetables, transforming them into a comforting and nutritious main course.

Imagine sinking your fork into a warm, sun-kissed blend of caramelized onion, sweet red and green peppers, and tender courgettes, all simmered together until they reach the pinnacle of flavor. The addition of very ripe tomatoes adds a burst of juiciness that elevates this dish, making every bite a satisfying experience.

The emerald sauce, made from silky pureed garlic and fresh flat-leaf parsley, not only enhances the dish but also brings a bright, herbal contrast that ties all the flavors together. Topped with a crispy fried egg, the dish becomes a hearty meal, perfect for lunch or dinner.

Serve it over toasted sourdough bread, and you'll find this meal is not just healthy—packed with nutrients and flavor—but also beautifully layered in textures and colors, making it a feast for the eyes as well as the palate. Join us in the kitchen to create a plate that’s as satisfying to prepare as it is to enjoy!

Ingredients

  • servings olive oil for frying
  •  eggs 
  • slices sourdough bread toasted
  • tbsp olive oil extra-virgin
  •  onion chopped
  •  garlic cloves chopped
  •  pasilla peppers diced green
  •  pasilla peppers diced red
  •  tomatoes very ripe chopped
  •  bay leaf 
  • medium courgettes diced
  • bunch flat-leaf parsley leaves picked
  • 30 large garlic cloves peeled ( 2 heads)
  • 250 ml vegetable stock 

Equipment

  • frying pan

Directions

  1. For the pisto, heat the oil in a deep frying pan and add the onion. Fry for a few mins, add garlic, then cook for a few mins more.
  2. Add the peppers and cook over a medium heat for 5 mins. Now add the tomatoes, the bay and courgettes and cook for about 30 mins, seasoning well.
  3. Meanwhile, make the sauce. Drop the parsley in a pan of boiling water and cook for 1 min.
  4. Drain and immediately run under a cold tap, then shake off excess water.
  5. Put the garlic in a pan of cold water, bring to the boil, then drain and repeat with a fresh batch of water (this gets rid of the garlics strength).
  6. Add stock and simmer until the garlic is soft and the liquid syrupy. Pure with the parsley until smooth. Season.
  7. For the eggs, add a glug of olive oil to a pan. When smoking hot, crack in the eggs they will splutter but go deliciously crisp at the edges.
  8. Serve the pisto on toast, topped with egg, drizzled in the sauce.

Nutrition Facts

Calories531kcal
Protein14.13%
Fat39.07%
Carbs46.8%

Properties

Glycemic Index
84.88
Glycemic Load
32.08
Inflammation Score
-10
Nutrition Score
42.839999924535%

Flavonoids

Naringenin
0.84mg
Apigenin
30.73mg
Luteolin
3.54mg
Isorhamnetin
1.38mg
Kaempferol
0.62mg
Myricetin
2.67mg
Quercetin
9.57mg

Nutrients percent of daily need

Calories:531.15kcal
26.56%
Fat:24.04g
36.98%
Saturated Fat:4.37g
27.33%
Carbohydrates:64.78g
21.59%
Net Carbohydrates:55.61g
20.22%
Sugar:18.49g
20.54%
Cholesterol:163.68mg
54.56%
Sodium:736.77mg
32.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.56g
39.12%
Vitamin C:242.5mg
293.94%
Vitamin K:271.83µg
258.89%
Vitamin A:6005.67IU
120.11%
Manganese:1.47mg
73.45%
Vitamin B6:1.3mg
64.9%
Folate:239.54µg
59.89%
Selenium:35.85µg
51.22%
Vitamin B1:0.76mg
50.72%
Vitamin B2:0.82mg
48.38%
Potassium:1446.75mg
41.34%
Vitamin E:5.68mg
37.85%
Fiber:9.18g
36.71%
Iron:6.37mg
35.39%
Phosphorus:346.41mg
34.64%
Vitamin B3:6.28mg
31.39%
Magnesium:107.14mg
26.78%
Copper:0.46mg
23.18%
Vitamin B5:1.97mg
19.73%
Zinc:2.85mg
18.99%
Calcium:183.58mg
18.36%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%