...I GET FAMILIES COOKING HEALTHY FOOD FROM SCRATCH...

One-Pan Veggie, Bean & Eggs


Prep Time

10 minutes

Cooking Time

20 minutes

Yields

2 - 3 serves

Ingredients

2 Tablespoons Coconut Oil

1 Clove garlic, finely chopped

1 Red onion, chopped into large pieces

1/2 Bunch Kale, stems removed, chopped & rinsed

1 Zucchini, sliced

10 Button mushrooms, sliced thick

1 Teaspoon Fennel Seeds

2 large truss tomatoes, chopped into bit size pieces

1/2 Lemon, juiced

Salt & Pepper

1 tin red kidney beans

1/2 cup water 

3 - 4 Free range eggs


Directions

  1. Heat coconut oil on high in a large frypan. Add kale, garlic & red onion, sauté for 2-3 minutes, or until kale has started to reduce in size & is bright green. 
  2. Next add zucchini, mushrooms & fennel seeds. Continue to sauté, tossing well. Continue to sauté for approx 10 minutes.
  3. While vegetables are sautéing, place tomatoes in a seperate bowl, give them a generous pinch of salt & pepper, add lemon juice, toss well, and allow to marinate for a few minutes.
  4. Next, add kidney beans and marinated tomatoes (juice & all) to kale vegetable mix, stir through well. Allow to cook for a few minutes to allow flavours to intensify. Season with salt & pepper.
  5. Add a small amount of water, this will help your eggs to poach. Using a spoon, make a little well in the vegetable mix, crack egg & place directly into well. Continue with remaining eggs
  6. Place lid on pan, turn heat down to med/low. Allow eggs to cook, this should only take 2-3 minutes. Take care as eggs can overlook very quickly!

To serve, using a spatula, remove eggs, add extra vegetables, garnish with finely chopped parsley. (Optional) a piece of crusty bread toasted topped with fresh ricotta cheese, cracked pepper & sprinkle of lemon rind - delish! 

Notes

Gluten Free - Dairy Free - Vegetarian - Paleo

Credit

Maddie Race - Health & Wellness