It’s hearty, delicious and comes together in one pan. The dish is packed with vitamin C-rich tomatoes and peppers (to support immune health), plus fibre-filled beans, and polyphenol-rich spices to nourish your gut microbes.
Following a low FODMAP diet? Scroll down for small swaps to make it low FODMAP.
Serves: 2 - 4 (2 hungry portions, 3-4 to share with breads and avocado)
Cook Time: 20 minutes
Ingredients
1 tbsp olive oil
2 shallots, finely chopped
1 large garlic clove, finely sliced
2 roasted red peppers (from a jar), drained, rinsed, and sliced
1 × 400g can chopped tomatoes
1 x 400g canned black beans, drained
1 tbsp tomato purée
0.5-1 tbsp chipotle paste (adjust to taste according to heat level) - or sub with smoked paprika
1 tsp ground cumin
1 tsp ground coriander
Pinch of sugar
4 large eggs
Small bunch fresh coriander - chop stalks and leaves and keep separate
4 spoons of greek yoghurt or crème fraîche, to serve
Lime wedges, to serve
Tortillas or wholemeal flatbreads, to serve
Chilli oil (optional)
1 avocado, sliced, to serve (optional)
Method
Prep your vegetables - slice the shallots, garlic, peppers and chop the coriander and stalks.
Heat a drizzle of olive oil in a large, wide frying pan or shallow cast-iron pan over medium heat. Add the shallots and cook for 2-3 minutes until soft and translucent, then stir in the garlic and cook for another minute.
Add the chipotle paste (or smoked paprika), ground cumin, ground coriander, and chopped coriander stalks, stirring for 1-2 minutes until fragrant.
Tip in the red peppers, chopped tomatoes, black beans, tomato purée, and a pinch of sugar, stir to combine everything and then bring to a gentle simmer. Cook for 7-8 minutes, stirring occasionally until the sauce has thickened slightly - add a splash or two of water if needed. Taste and season with salt and pepper.
Use the back of a spoon to make four little wells in the sauce and crack an egg into each one. Cover with a lid and cook for 5-7 minutes, until the whites are set but the yolks are still runny. Check after 4 minutes - smaller eggs will take less time.
Once the egg whites are set, take off the heat and garnish. Scatter with coriander leaves, add 4 dollops yoghurt or crème fraîche, chilli oil (optional) and a squeeze of lime. Serve straight from the pan with warm tortillas or flatbreads for dipping plus avocado if using.
Low FODMAP Swaps
- Use garlic-infused olive oil instead of garlic cloves
- Swap shallots for the green tops of spring onions
- Use 45 grams / 2 tbsp black beans per person and rinse before adding to pan
- Use 50g roasted peppers per person
- Use smoked paprika instead of chipotle paste
- Serve with 100% corn tortillas or spelt sourdough
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