Heart-Healthy Piperade

Bright, colorful, and bursting with flavor, this Heart-Healthy Piperade is a Mediterranean-inspired dish that's as nourishing as it is delicious. Packed with vibrant bell peppers, sweet ripe tomatoes, and aromatic garlic, this vegetable-forward recipe is gently simmered with fresh thyme and a hint of sea salt for natural, wholesome goodness. Topped with perfectly poached eggs, it offers a satisfying protein boost, making it an ideal option for breakfast, brunch, or a light dinner. Ready in just 45 minutes, this one-pan meal is low in unhealthy fats, thanks to the use of heart-smart olive oil, and finished with a sprinkle of fresh Italian parsley for a touch of brightness. Pair it with whole-grain bread for a balanced meal that’s both comforting and guilt-free. Perfect for anyone seeking a flavorful, plant-rich, and heart-healthy recipe to add to their repertoire!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion
• 1 large red bell pepper
• 1 large green bell pepper
• 4 large ripe tomatoes
• 3 cloves garlic
• 1 teaspoon fresh thyme leaves
• 0.25 teaspoon freshly ground black pepper
• 0.5 teaspoon sea salt
• 4 large eggs
• 2 tablespoons Italian parsley

Directions

Step 1

Peel and thinly slice the onion. Slice the red and green bell peppers into thin strips. Remove the seeds from peppers for reduced bitterness.

Step 2

Heat the olive oil in a large skillet over medium heat. Add the sliced onion and cook until soft and translucent, about 5 minutes.

Step 3

Add the sliced peppers to the skillet and cook until they begin to soften, about another 5 minutes.

Step 4

While peppers and onions cook, chop the tomatoes into small chunks. Mince the garlic cloves.

Step 5

Add the chopped tomatoes and minced garlic to the skillet. Stir to combine.

Step 6

Sprinkle the thyme leaves, black pepper, and sea salt over the vegetables. Stir well and reduce heat to low. Let simmer for 15 minutes, stirring occasionally to prevent sticking.

Step 7

Taste and adjust seasoning if needed. Crack the eggs on top of the simmering vegetable mixture, spacing them apart evenly.

Step 8

Cover the skillet and let cook until the eggs are set but the yolks are still runny, about 5 minutes, or longer if firmer yolks are preferred.

Step 9

Remove the skillet from heat. Finely chop the Italian parsley and sprinkle on top before serving.

Step 10

Serve immediately with whole-grain bread for a complete, balanced meal.

Nutrition Facts

Serving size	1408.6 grams (1408.6g)

Amount per serving	% Daily Value*
Calories	698

Total Fat 35.70g	46%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 1.50g
Cholesterol 744mg	248%
Sodium 1516mg	66%
Total Carbohydrate 62.10g	23%
Dietary Fiber 18.20g	65%
Total Sugars 34.20g
Protein 37.50g	75%

Vitamin D 164IU	820%
Calcium 325mg	25%
Iron 11mg	59%
Potassium 3109mg	66%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.6%

Protein: 20.8%

Carbs: 34.5%