Quick Super Veg Breakfast

with Sprouts & a Fried Egg

A flash in the pan super veg breakfast, brunch or supper to help you power up your day!  Serve with home-grown sprouts to give you maximum “nutritional bang for your bite”.

 

Parsley is in this recipe because it is a nutrient-dense affordable, sustainable and readily available superfood!

  • Prep 5 mins
  • Cook Time 7 mins
  • Difficulty Low
  • Serving1-2
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Mineral Rich

    Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

Ingredients

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  • 1 tsp olive oil - e.v
  • ½ onion | celery stick - fine dice
  • 1 garlic clove - sliced
  • ½ cup parsley
  • 2 cups fresh tomato - diced
  • 1 zucchini - small diced
  • 2 cups swiss chard - leaf + stem - finely chop
  • 1 tsp sea salt + pepper
  • 1-2 eggs
  • 2 cups sprouts | salad greens

Method

Quick Super Veg Breakfast

 

HEAT FRYING PAN – ADD olive oil, onion, garlic, chopped parsley.  Saute 2 mins until golden.

 

ADD diced fresh tomatoes, zucchini, salt, + pepper.  Saute 4 mins.

 

ADD swiss chard.  STIR well and turn off the heat.  The residual heat from the tomatoes will gently cook the chard.

 

FRY your egg to your liking in a different pan at the same time as the tomatoes are cooking OR push veg mix to the side and fry your egg in the same pan.

 

SERVE veg mix + fried egg and 1 cup sprouts or salad greens.

Tips + Suggestions

*DOUBLE the recipe for the veg & reheat the next day too!

 

CANNED TOMATOES – use ½ – 1 can crushed tomatoes + splash water.

 

ADD vegetables like peppers, frozen corn or peas or broccoli – cooking times vary.

 

SWAP SWISS CHARD for kale, spinach, braising greens or Asian greens – cooking times vary.  I have let the swiss chard here cook using the residual heat from the tomatoes to retain more nutrients and add textures and a brighter flavour.

 

ADD ½ can beans, chickpeas OR leftover cooked veg – diced.

 

ADD HERBS use basil, chives, parsley, cilantro—small amounts of finely chopped oregano, rosemary, thyme.