Egg Bake with Vegetables
EGG BAKE WITH VEGETABLES
SERVES 2-3
Eggs make for quick and easy protein any time of the day. For those who are mostly plant-based it can be a really important way to receive high quality protein and vitamins and minerals. Vitamin and mineral content includes: choline, selenium, phosphorous, vitamins A, D, E, K, B1, B2, B3, B5, B6, B9, and B12.
Pair eggs with cooked vegetables and you have a satisfying and nutritionally dense meal. I love this for breakfast as a good way to maintain steady blood sugar throughout the day. Of course, you could for lunch and/or dinner.
DOSHAS
Vata - Good for vata. Can add ghee or coconut oil as needed.
Pitta - Good for pitta. Can use only egg whites if desired.
Kapha - Good for kapha. Can add more black pepper or a jalapeno/chile if desired.
INGREDIENTS
5 eggs
1/4 cup water
1 tsp ghee or olive oil
1/2 small zucchini or 1/4 large zucchini
1 stem kale, de-stemmed
1/2 tsp cumin
1/2 tsp coriander
Salt and pepper
1 tbsp fresh herbs - parsley, basil or dill
DIRECTIONS
Preheat oven to 350 degrees. Preheat skillet on medium low heat. Chop vegetables into small bite sized pieces. Add oil and saute in saucepan until vegetables are tender. (You can skip sautéing if you are in a hurry - just picked vegetables that cook quickly and/or cut the vegetables up really small!)
While vegetables are cooking, crack eggs and place into a glass bowl. Whisk them until well combined. Add water then stir again. Add spices. Once vegetable mixture is cooked then add into egg mixture. Stir.
Transfer egg mixture into a small glass baking dish. Top with fresh chopped herbs of choice. Place in oven and cook for 20 minutes uncovered. You can check doneness by gently jiggling the glass dish. It is done when eggs no longer jiggle. Remove from oven and cut into squares to serve up. Enjoy!
Note - you can easily sub vegetables - whatever you have on hand is great. Another variation that I like is 1/3 cup diced onions, 1 large mushroom chopped finely and 5 mini tomatoes chopped finely.