The perfect light lunch/brunch option...



Prep time

20 minutes

Cook time

15 minutes

This is a delicious feast of eggs, which are poached in a cumin-infused tomato slow-cooked sauce. The dish has a wonderful authentic taste, is full of healthy nutrients and is only 178 calories per serving!


1 tbsp olive oil
1/2  red onion (medium), finely chopped
1 garlic clove, peeled and finely chopped/crushed
400g tinned chopped tomatoes
1 tbsp tomato purée
1/2 tsp paprika
1/2 tsp chilli powder
1 tsp ground cumin
1 egg (per person)
1 tbsp fresh parsley, chopped
1 red pepper (medium), finely chopped
salt and pepper, to taste


  1. Heat oil in a medium-sized pan. Add chopped onion and sauté for a few minutes until it begins to soften.
  2. Add garlic and chopped pepper, then cook for 5-7 minutes over a medium heat until softened.
  3. Stir in the tomatoes and tomato purée, together with the spices, and simmer for a further 5-7 minutes until it starts to reduce.
  4. Season, then crack the eggs directly over the tomato mixture. Cover and cook for 10 minutes, or until the egg whites are firm, the yolks still runny and the sauce has slightly reduced.
  5. Garnish with chopped parsley and serve.

Chef’s tips

Serve on bread or toast. Add extra eggs for a larger portion.


Join our mailing list