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Poached Eggs & Minted Pea Mash on Sourdough with Vine Tomatoes

Poached Eggs & Minted Pea Mash on Sourdough with Vine Tomatoes
Prep 10 mins | Cook 10 minsServes 1

Ingredients

  • 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
  • 2 tsp apple cider vinegar (1 for mash, 1 for eggs)
  • Salt and pepper, to taste
  • 1 tbsp extra virgin olive oil
  • 5–6 cherry tomatoes on the vine
  • A handful of salad leaves (optional)

Nutritional breakdown (approx per serving)

Calories
700 kcal
Protein
28g
Carbohydrates
58g
Fibre
12g
Fats
35g
Sugar
7g
Sodium
550mg

Method

  1. Prepare the pea mash by cooking the peas in boiling water for 2 to 3 minutes until tender, then draining. 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.
  2. Grill the tomatoes by cutting them in half and drizzling with olive oil. Grill them on a medium heat for 3 to 4 minutes until slightly charred and softened.
  3. Poach the eggs in a small pan of gently simmering water. Add 1 tsp of vinegar to the water and slide in the eggs. Cook for 3 to 4 minutes until the whites are set but the yolks remain runny. Remove with a slotted spoon and set aside.
  4. Toast the sourdough while the eggs poach, until golden brown.
  5. Assemble the dish by spreading the pea and avocado mash over the toasted sourdough. Top with the poached eggs and grilled tomatoes, and garnish with salad leaves if desired.

Gut health benefits

Avocado: Rich in fibre and healthy fats. In a 2021 study, eating an avocado a day increased the gut bacteria that break down fibre.

Peas: A good source of fibre and resistant starch, which feed beneficial bacteria such as Bifidobacterium.

Sourdough: Its long fermentation makes it easier to digest for many people, and although baking kills the bacteria, it leaves behind postbiotic compounds that may support gut health.

Tomatoes: Rich in lycopene and other polyphenols; cooking them with a little olive oil helps your body absorb more lycopene.

Mint: Mint has long been used to aid digestion, and it adds one more plant towards your weekly 30.

Gut bacteria supported

Bifidobacterium: Nourished by the fibre in peas and avocado; supports digestion and immune function.

Faecalibacterium prausnitzii: Feeds on the fibre in avocado and peas, producing butyrate, which fuels the cells lining the colon.

Roseburia: Thrives on fibre and resistant starch, producing butyrate to help calm gut inflammation.

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