Poached Eggs on Sourdough with Avocado & Minted Pea Mash with Grilled Vine Tomatoes
Ingredients (per serving)
2 slices sourdough bread
2 large eggs
½ ripe avocado
½ cup frozen peas (or fresh if available)
1 tbsp fresh mint, chopped
1 tbsp lemon juice
1 tbsp apple cider vinegar
Salt and pepper, to taste
1 tbsp olive oil (for grilling tomatoes)
4-5 vine tomatoes
A handful of mixed greens (optional)
Method
Prepare the pea mash: Cook the peas in boiling water for 2-3 minutes until tender, then drain. Mash them with a fork until slightly chunky. Add the avocado, mint, lemon juice, vinegar, salt, and pepper, and mash together until well combined. Set aside.
Grill the tomatoes: Cut the vine tomatoes in half and drizzle with olive oil. Grill them on a medium heat for 3–4 minutes until slightly charred and softened.
Poach the eggs: Fill a small pot with water and bring to a simmer. Add a splash of vinegar (optional) and gently slide in the eggs. Cook for 3-4 minutes until the whites are set but the yolks remain runny. Remove with a slotted spoon and set aside.
Toast the sourdough: While the eggs poach, toast the sourdough slices until golden brown.
Assemble the dish: Spread the pea and avocado mash generously over the toasted sourdough. Top with the poached eggs and grilled tomatoes. Garnish with mixed greens if desired.
Gut Health Benefits
Avocado: Full of fibre and healthy fats, avocado promotes gut health by reducing inflammation and supporting beneficial bacteria.
Mint: Mint has been shown to help soothe the digestive system, relieving bloating and promoting smooth digestion.
Peas: A great source of prebiotic fibre, peas help support a diverse microbiome by nourishing beneficial gut bacteria such as Bifidobacterium and Lactobacillus.
Sourdough Bread: Sourdough is made using a natural fermentation process that increases the bioavailability of nutrients and supports gut health by providing beneficial bacteria.
Tomatoes: High in antioxidants, tomatoes help reduce gut inflammation and support overall digestive function.
Nutritional Breakdown
(approx per serving)
Calories: 400 kcal
Protein: 16g
Carbohydrates: 35g
Fibre: 10g
Fats: 20g
Sugar: 5g
Sodium: 400mg
Gut-Health Bacteria Supported
Bifidobacterium: Promoted by the peas and avocado, this bacterium is key for gut health and immune function.
Lactobacillus: Found in the sourdough and mint, Lactobacillus helps maintain a healthy gut environment and aids in digestion.
Firmicutes: Encouraged by the fibre in peas and avocado, Firmicutes help with metabolism and the breakdown of complex nutrients.