📝 About This Recipe
Transport your taste buds to the Mediterranean with this vibrant, heart-healthy twist on a beloved classic. By crafting our own tomato sauce from scratch, we bypass the hidden salts of canned goods, allowing the natural sweetness of vine-ripened tomatoes and smoky charred peppers to shine. This dish features perfectly poached eggs nestled in a rich, spiced sauce that proves you don't need sodium to create a deeply savory, soul-warming breakfast.
🥗 Ingredients
The Homemade Tomato Base
- 2 lbs Roma Tomatoes (very ripe, roughly chopped)
- 1 Red Bell Pepper (seeded and diced)
- 1 Yellow Onion (medium, finely diced)
- 4 pieces Garlic Cloves (minced)
- 2 tablespoons Extra Virgin Olive Oil (high quality)
The Spice Blend
- 2 teaspoons Smoked Paprika (for depth and color)
- 1 teaspoon Cumin Seeds (toasted and ground, or pre-ground)
- 1/2 teaspoon Coriander (ground)
- 1/4 teaspoon Red Chili Flakes (optional, for heat)
- 1/2 teaspoon Black Pepper (freshly cracked)
The Eggs and Finishing Touches
- 4-6 pieces Large Eggs (farm fresh preferred)
- 1/4 cup Fresh Parsley (chopped)
- 1/4 cup Fresh Cilantro (chopped)
- 1/2 Lemon (juiced, to brighten the sauce without salt)
👨🍳 Instructions
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1
Heat the olive oil in a large, deep skillet or cast-iron pan over medium heat until shimmering.
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2
Add the diced onions and red bell peppers to the pan. Sauté for 8-10 minutes until the onions are translucent and the peppers have softened significantly.
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3
Stir in the minced garlic and cook for just 1 minute until fragrant, being careful not to let the garlic brown or turn bitter.
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4
Add the smoked paprika, cumin, coriander, and black pepper. Stir constantly for 30-60 seconds to 'bloom' the spices in the oil, which unlocks their full aromatic potential.
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5
Add the chopped tomatoes and their juices into the skillet. Stir well to combine with the aromatics and spices.
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6
Reduce the heat to medium-low and let the sauce simmer uncovered for 15-20 minutes. Use a wooden spoon to occasionally mash the tomatoes until a thick, chunky sauce forms.
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7
Taste the sauce; stir in the fresh lemon juice. The acidity of the lemon mimics the 'zing' of salt, balancing the sweetness of the cooked tomatoes.
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8
Use the back of a large spoon to create 4 to 6 small wells (indentations) in the simmering tomato mixture.
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9
Carefully crack one egg into each well. If you are worried about shells, crack them into a small ramekin first, then slide them into the sauce.
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10
Cover the skillet with a tight-fitting lid. Cook for 5-8 minutes, or until the egg whites are set and opaque, but the yolks remain runny and golden.
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11
Remove from heat immediately to prevent the eggs from overcooking.
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12
Garnish generously with the fresh parsley and cilantro, and a final crack of black pepper before serving directly from the pan.
💡 Chef's Tips
For a smoother sauce, you can briefly pulse the sautéed veggies and tomatoes in a blender before adding the eggs. If the sauce becomes too thick while simmering, add 2-3 tablespoons of water or no-salt-added vegetable broth to loosen it. Always use the ripest tomatoes possible; if they are out of season, use no-salt-added canned whole peeled tomatoes crushed by hand. To ensure even cooking of the eggs, make sure your sauce is at a gentle simmer, not a rolling boil, before adding them. For an extra layer of flavor without salt, try adding a pinch of nutritional yeast or a dash of balsamic vinegar to the sauce.
🍽️ Serving Suggestions
Serve with warm, salt-free homemade flatbread or toasted sourdough for dipping into the yolks. Pair with a side of sliced avocado to add a creamy, healthy fat element to the meal. Enjoy with a tall glass of iced mint tea or a freshly squeezed orange juice. Top with a dollop of Greek yogurt (check for low-sodium brands) for added tang and protein. Serve alongside a simple cucumber and radish salad tossed in lemon and olive oil for a refreshing crunch.