Saucy Tomato Poached Eggs with Kale and Wheat Berries From 'Whole-Grain Mornings

Vegetarian
Health score
20%
Saucy Tomato Poached Eggs with Kale and Wheat Berries From 'Whole-Grain Mornings
60 min.
4
389kcal

Suggestions

Ingredients

  •  anaheim chili diced stemmed seeded
  • 28 ounce canned tomatoes crushed canned
  • tablespoons capers drained
  • large eggs 
  • 0.3 cup feta cheese crumbled
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • 0.5 bunch kale stemmed coarsely chopped ()
  • teaspoon kosher salt 
  • tablespoon lemon zest grated
  • tablespoons olive oil extra virgin extra-virgin plus more for serving
  • 0.5 cup onion diced yellow ()
  • servings pepper red
  • servings salt 
  • teaspoon paprika sweet
  • tablespoon tomato paste 
  • 0.8 cup g wheat berries cooked (see note)

Equipment

  • bowl
  • frying pan
  • pot
  • plastic wrap
  • wooden spoon

Directions

  1. In a 12-inch skillet over medium heat, warm the oil until it shimmers.
  2. Add the onion and sauté until just soft, 3 to 4 minutes.
  3. Add the chiles and sauté for another 3 to 4 minutes. Then add the garlic and continue sautéing for 1 minute.
  4. Add the crushed tomatoes, tomato paste, cooked wheat berries, capers, cumin, paprika, lemon zest, and kosher salt and stir well to combine. Simmer, uncovered, over low heat until the sauce starts to thicken, about 15 minutes. Taste and season with more salt as desired.
  5. Fold in the kale and simmer until it begins to soften into the sauce, 1 to 2 minutes. Use a wooden spoon to make 6 little wells in the sauce for the eggs to nestle into. The skillet will be relatively full at this point, so just do your best. Crack the eggs into the wells and cover the skillet. Cook over low heat until the whites are firm but the yolks remain a touch runny, 6 to 8 minutes. Top with the crumbled feta.
  6. Scoop into bowls, sprinkle with flaky salt and red pepper flakes, and drizzle with a dash of olive oil. While I find this best the day it’s made, you can allow leftovers to cool completely, then cover with plastic wrap, and refrigerate for up to 2 days.
  7. Note: To cook the wheat berries, bring 1 cup (170 g) wheat berries and 2 1/2 cups of water to a boil, then decrease the heat to a simmer and cover the pot. Don't peek or stir—it will disrupt the steaming of the grains. Simmer until tender, 50 to 60 minutes. Cooking time can vary widely depending on the type of wheat berries, so check the package.

Nutrition Facts

Calories389kcal
Protein17.69%
Fat46.56%
Carbs35.75%

Properties

Glycemic Index
54.75
Glycemic Load
5.09
Inflammation Score
-10
Nutrition Score
29.387390966001%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.84mg
Kaempferol
15.62mg
Myricetin
0.04mg
Quercetin
18.12mg

Nutrients percent of daily need

Calories:388.87kcal
19.44%
Fat:21.17g
32.56%
Saturated Fat:5.24g
32.78%
Carbohydrates:36.57g
12.19%
Net Carbohydrates:26.91g
9.78%
Sugar:11.72g
13.02%
Cholesterol:287.34mg
95.78%
Sodium:1585.12mg
68.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.09g
36.19%
Vitamin K:85.19µg
81.13%
Vitamin A:3407.68IU
68.15%
Vitamin C:42.08mg
51.01%
Vitamin E:6.06mg
40.37%
Fiber:9.66g
38.64%
Selenium:26.94µg
38.48%
Vitamin B2:0.63mg
37.1%
Iron:5.81mg
32.27%
Manganese:0.63mg
31.32%
Vitamin B6:0.61mg
30.35%
Phosphorus:274.69mg
27.47%
Copper:0.51mg
25.4%
Potassium:886.03mg
25.32%
Calcium:230.48mg
23.05%
Folate:80.88µg
20.22%
Vitamin B5:1.89mg
18.87%
Magnesium:67.09mg
16.77%
Vitamin B3:3.27mg
16.33%
Vitamin B1:0.24mg
15.86%
Zinc:2.07mg
13.78%
Vitamin B12:0.83µg
13.77%
Vitamin D:1.54µg
10.25%