Bold flavors and bright colors on the plate make this imaginative vegetarian dish a winner for a light weekend lunch. Bursting with seasonal produce like zucchini, peppers, and tomatoes, Braised Summer Vegetable Pisto offers a delicious mix of flavors and textures. Garnished with a perfectly fried egg, the rich golden yolk adds a creamy touch. But what really sets this dish apart is the emerald green sauce, a vibrant and herbal accompaniment that elevates the entire experience. This dish unleashes a burst of freshness and is a delicious tribute to the luscious flavors of summer.
- Olive oil, for frying
- 4 eggs
- 4 slices of sourdough bread, toasted to serve
- 4 tbsp extra virgin olive oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 2 green peppers, diced
- 3 red peppers, diced
- 4 very ripe tomatoes, chopped
- 1 bay leaf
- 4 medium zucchini, diced
- 1 bunch of flat-leaf parsley, leaves picked off
- 30 large garlic cloves (approx. 2 heads), peeled
- 250 ml vegetable broth
- To make the pisto, heat the oil in a deep pan and add the onion.
- Sauté the onion for a few minutes, then add the garlic and cook for a few more minutes.
- Add the peppers to the pan and fry over medium heat for 5 minutes.
- Next, add tomatoes, bay leaves and zucchini to the pan.
- Let the mixture cook for about 30 minutes and season well.
- In the meantime prepare the sauce.
- Add parsley to a pot of boiling water and cook for 1 minute.
- Drain the parsley and immediately rinse it under cold water, then shake off any excess water.
- Place garlic in a pot of cold water, bring to the boil, then drain and repeat with fresh water.
- Add broth to pan and simmer until garlic softens and liquid becomes syrupy.
- Puree the garlic and parsley until smooth and season the sauce to taste.
- For the eggs, add a splash of olive oil to a pan.
- Once the oil is smoking hot, crack the eggs into the pan.
- The eggs will splatter, but they will be deliciously crispy around the edges.
- Serve the pisto on toast, top with the fried egg and drizzle with the sauce.
Equipment and tools
To prepare this recipe you will need the following equipment and tools:
- frying pan
- Blender or food processor
- measuring cup
- wooden spoon
This recipe contains the following potential allergens:
- Wheat (sourdough bread)
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat desired amount in the microwave or on the stove until warmed through. After refrigerating overnight, the flavors can become even more intense and develop even more. Enjoy!
Health Benefits of Braised Summer Vegetable Pisto with Emerald Sauce and Fried Egg
When it comes to nourishing your body with a healthy and delicious meal, this recipe for Braised Summer Vegetable Pisto with Emerald Sauce and Fried Egg ticks all the boxes. Packed with nutrient-dense ingredients, this dish will not only satisfy your taste buds but also contribute to your overall well-being. Let’s explore the health benefits of each component:
1. Olive oil
Olive oil, used in both frying and extra virgin varieties in this recipe, is a heart-healthy fat. It is rich in monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease. In addition, olive oil has anti-inflammatory properties and is a good source of antioxidants.
Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins and minerals. They are rich in choline, an important nutrient for brain function and development. Eggs also contain lutein and zeaxanthin, antioxidants that support eye health. Including eggs in your diet can contribute to satiety and help with weight control.
3. Sourdough bread
The toasted sourdough bread slices not only add a delicious crunch to the dish, but also offer some health benefits. Sourdough bread is made through a fermentation process and is easier to digest compared to other types of bread. It may also have a lower glycemic index, meaning it causes a slower rise in blood sugar levels.
4. Onions and garlic
The chopped onions and garlic in this recipe not only add intense flavor but also provide numerous health benefits. Both onions and garlic are rich in sulfur compounds, which have been linked to reduced inflammation, improved immune function and cardiovascular benefits. They also contain antioxidants and have antibacterial properties.
5. Green and red peppers
The diced green and red peppers give the dish bold colors and a refreshing taste. Bell peppers are packed with essential vitamins, including vitamin C, which supports immune function and collagen synthesis. They are also a good source of fiber and promote digestive health.
6. Tomatoes and zucchini
The combination of very ripe tomatoes and diced zucchini gives this pisto a touch of freshness. Tomatoes are a rich source of lycopene, a powerful antioxidant known for its potential cancer-fighting properties. Zucchini (also called zucchini) are low in calories but high in essential nutrients like vitamin A and potassium.
7. Flat leaf parsley
The fresh parsley leaves not only serve as a side dish but also offer health benefits. Parsley is rich in vitamins A, C and K and is known to support bone health, immune function and promote healthy digestion. It also contains flavonoids, which act as antioxidants in the body.
8. Garlic cloves
In addition to the garlic used in the main recipe, this dish includes 30 large cloves of garlic for the emerald sauce. Garlic is known for its powerful medicinal properties. It has been used for centuries to boost immune function, lower blood pressure and reduce the risk of cardiovascular disease. Garlic also has antimicrobial and anti-inflammatory properties.
9. Vegetable broth
The vegetable broth used in this recipe enhances the flavor and provides a nutritious base. Vegetable broth can contain different vitamins and minerals depending on the vegetables used. It is often low in calories and can be a good source of fiber.
By incorporating these healthy ingredients into your diet through Braised Summer Vegetable Pisto with Emerald Sauce and Fried Egg, you will not only treat yourself to a delicious meal, but also provide your body with a range of essential nutrients and health benefits.