Cook the Book: Eggs Poached in Tomato Sauce on Couscous with Oregano and Parsley

Vegetarian
Dairy Free
Health score
17%
Cook the Book: Eggs Poached in Tomato Sauce on Couscous with Oregano and Parsley
45 min.
4
370kcal

Suggestions


Welcome to a delightful culinary adventure that brings together the vibrant flavors of Mediterranean cuisine! Our recipe for Eggs Poached in Tomato Sauce on Couscous with Oregano and Parsley is not only a feast for the senses but also a wholesome vegetarian dish that is completely dairy-free. Perfect for a cozy brunch or a satisfying dinner, this dish is sure to impress your family and friends.

Imagine perfectly poached eggs nestled in a rich, savory tomato sauce, infused with aromatic garlic and fresh herbs. The addition of fluffy couscous provides a wonderful base that soaks up all the delicious flavors, making each bite a delightful experience. With the crunch of homemade croutons on top, this dish offers a wonderful contrast in textures that will keep you coming back for more.

In just 45 minutes, you can create a meal that not only nourishes the body but also warms the soul. With a caloric count of 370 kcal per serving, it’s a guilt-free indulgence that doesn’t compromise on taste. So, roll up your sleeves and get ready to savor the delightful combination of ingredients that will transport you straight to the sun-kissed shores of the Mediterranean!

Ingredients

  • servings pepper black freshly ground
  • 28 ounce canned tomatoes whole peeled canned
  • 0.7 cup couscous 
  •  eggs at room temperature
  • cloves garlic chopped
  • tablespoons olive oil extra virgin extra-virgin
  •  onion chopped
  • tablespoon oregano 
  • 0.3 cup parsley finely chopped
  • servings salt 
  • slices bread whole wheat white thick cut into cubes

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • spatula

Directions

  1. Heat a wide saucepan or deep frying pan over low heat and add 1 tablespoon of the oil. When it is thinned and fragrant, add the onion and sweat it down over low heat until the pieces are translucent.
  2. Add the garlic and season with salt, and stir them in for a minute or so. Crumble in the oregano and grind a generous amount of black pepper over all. Stir this in over low heat for another minute or two.
  3. Add the tomatoes and their juices to the pan, breaking up the tomatoes with a spatula. Increase the heat to create little bubbles at the edges, then lower the heat to maintaining a steady, slow simmer for 10 to 15 minutes.
  4. Heat 1 tablespoon of the remaining olive oil in a saucepan over medium heat, and when it is hot, add the couscous. Stir it around in the oil; add 1 1/3 cups water and salt to taste. Cover the pan, and cook until all the water is absorbed, about 8 minutes. Uncover and fluff the couscous grains with two forks.
  5. Crack the eggs one at a time into the simmering tomato sauce, spacing them evenly around the pan.
  6. Sprinkle the grated cheese over the surface and cover the pan. Poach the eggs for 10 minutes on medium-low heat, or until the whites are set and the yolks are creamy.
  7. As the eggs cook, make croutons: Using a cast-iron frying pan, heat the remaining 1 tablespoon olive oil and fry the croutons over medium-high heat until they are crisp and golden on all sides, turning them as necessary.
  8. Remove these to a paper towel to drain.
  9. To serve, fill shallow bowls with the couscous, then spoon on some tomato sauce and one of the eggs.
  10. Add more salt to taste; scatter croutons and the chopped parsley on top.

Nutrition Facts

Calories370kcal
Protein14.92%
Fat38.32%
Carbs46.76%

Properties

Glycemic Index
65.17
Glycemic Load
19.79
Inflammation Score
-9
Nutrition Score
22.846956646961%

Flavonoids

Apigenin
10.81mg
Luteolin
0.11mg
Isorhamnetin
1.38mg
Kaempferol
0.28mg
Myricetin
0.83mg
Quercetin
6.61mg

Nutrients percent of daily need

Calories:369.83kcal
18.49%
Fat:16g
24.62%
Saturated Fat:3.09g
19.31%
Carbohydrates:43.94g
14.65%
Net Carbohydrates:38.03g
13.83%
Sugar:7.09g
7.87%
Cholesterol:163.68mg
54.56%
Sodium:642.13mg
27.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.02g
28.05%
Vitamin K:103.92µg
98.97%
Manganese:0.98mg
49.13%
Vitamin C:27.64mg
33.5%
Selenium:19.54µg
27.92%
Iron:4.47mg
24.82%
Vitamin E:3.71mg
24.74%
Fiber:5.91g
23.63%
Phosphorus:233.54mg
23.35%
Vitamin B2:0.39mg
22.84%
Vitamin B6:0.44mg
22.08%
Vitamin A:914.11IU
18.28%
Potassium:625.25mg
17.86%
Vitamin B3:3.55mg
17.75%
Vitamin B1:0.26mg
17.22%
Folate:66.99µg
16.75%
Calcium:163.88mg
16.39%
Magnesium:65.14mg
16.29%
Copper:0.32mg
15.97%
Vitamin B5:1.49mg
14.87%
Zinc:1.61mg
10.72%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%