Vegetables for breakfast – that’s not breakfast food, I hear you shout.
But, hear me out.
In many cultures, savory vegetables are a staple breakfast dish and when paired with good quality protein and fibre, you’ll have all you need for energy, clear thinking and healthy moods for a productive day.
Not only that, this breakfast is so yummy you’ll be cooking it again and again.
Another cook once, eat twice dish
This dish will serve about 8 portions, so it’s a good idea to freeze portion sizes for a quick and nutritious breakfast when pushed for time.
Tip – you can also use the herbed beans and vegetables as a side dish to your favourite meat for dinner, or it’s a stand alone nutritious vegetarian meal.
We’ve combined:
- Broccoli for fibre, vitamins and minerals
- Parsley for iron and vitamins/minerals. See 8 Healthy Ways to Use Parsley
- Spinach for iron and antioxidants
- Legumes for plenty of fibre and minerals
- Herbs (oregano and rosemary) for antioxidants
- Tomatoes for vitamin C
- Eggs for high quality protein. See Health Benefits of Eggs
- Smoked pancetta (or bacon) because it tastes so damn good!
Here’s what you need:
- 1 tablespoon olive oil
- 1 red onion, chopped
- 1 garlic clove, chopped
- 4 roma tomatoes, chopped
- 1/2 cup water
- 2 tablespoons tomato paste
- 100g broccoli pieces
- 2 cups cooked legumes/beans (we used pinto and kidney beans. See Legumes – Batching Makes Life Easier and You Healthier
- 1/2 red capsicum
- 1 tablespoon fresh oregano
- 1 tablespoon fresh rosemary
- 1 large red chilli (or 1/2 chilli depending on the heat)
Stir through when cooked:
- spinach leaves, big handful
- 2 tablespoons fresh parsley
Here’s what you do:
In a heavy based saucepan, heat the olive oil and cook the onion for a minute or so until beginning to soften.. Add in the tomato, water, garlic, tomato paste and cook covered for 5 minutes on a gentle simmer.
Then add in the beans (legumes), broccoli pieces, capsicum, herbs and chilli. Cook covered for about 20 minutes or until the vegetables are soft.
When cooked, stir through the spinach and parsley.
Season with salt and pepper to taste.
Serve with your favourite eggs – poached, fried or scrambled. A slice of cooked pancetta or bacon is a delicious addition.
Enjoy!
