I call this recipe TPM or 'The Perfect Meal' because:
it ticks all the nutrition boxes as it contains an excellent balance of protein, fats and carbohydrates and is a great source of vitamins and minerals;
it can be eaten for breakfast, lunch or dinner;
it is completely customisable to what you have on hand, the number of people you are cooking for and to most dietary requirements;
it is budget-friendly and fast to make so is the perfect healthy weeknight meal (especially key around the busy lead up to Chirstmas); and
it is DELICIOUS and super-satisfying!
The recipe below is for a single serving, but I have doubled it many times with success and suspect it would also triple or quadruple well. Ingredients:
1 clove garlic, diced
1 chili, sliced (optional)
1/2 -1 cm grated fresh ginger
chopped fresh vegetables, as much as you like (I usually use a mix of mushrooms, broccoli, zucchini (made into zoodles), carrots (spiralized or ribboned) and cabbage)
1/2 tsp of each of turmeric, smoked paprika, cumin, ground coriander, sumac, nutritional yeast
splash of soy sauce
1/2 tomato, diced (optional)
1 serving brown rice or quinoa (optional - if you are hungry or need the extra carbs)
coconut or olive oil for cooking
toasted sunflower, sesame and pumpkin seeds to serve
Cook brown rice/quinoa according to packet instructions (if using).
Heat a deep pan of water with a splash of vinegar in it over a medium heat until the water is very hot but not boiling.
Heat a wok or saucepan and add a splash of coconut/olive oil. Once the oil is hot add the garlic, ginger and chili and cook for 1 min stirring frequently.
Add in the other chopped vegetables and cook for 5-10min or until the vegetables are cooked but still have a bit of crunch to them. Depending on the types of vegetables you are using you may want to add the ones that take longer to cook (like mushrooms and broccoli) first and then add the ones that take less time to cook (like cabbage) a little bit after.
When the vegetables are almost cooked, crack the eggs into the deep pan and poach them so that the whites are cooked but the yolks are still runny (about 2-3mins).
While the eggs are poaching add the spices, nutritional yeast and the splash of soy sauce to the vegetables and stir well to combine and heat through. Remove from the heat.
Once the eggs are cooked, put the cooked rice/quinoa into a bowl, then add the vegetables on top (if you aren't using rice/quinoa, just put the vegetables into the bowl) and top with the poached eggs. Sprinkle with the diced tomato and the toasted seeds and serve with some cracked black pepper and hot sauce. You will find that when you pierce the eggs the yolks will combine with the yummy, spicy veggies and make a delicious sauce.