Good for the Soul


Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes


  • • 1 can tinned tomatoes

  • • 200ml water

  • • 1 tablespoon sweet paprika

  • • I teaspoon ground cumin

  • • 2 eggs (per pot)

  • • 1 bunch of kale, finely shredded

  • • 1 bunch of parsley, finely shredded

  • • 1 red capsicum, finely diced

  • • 6 cloves of garlic

  • • 1 red onion

  • • 4 chilies

  • • 1 lemon

  • • ¼ cup toasted sunflower seeds

  • • *optional 50g of feta*optional gluten free bread


  • Pre heat oven to 200 degrees fan forced. Sauté the onion, garlic, chilies, cumin and paprika for 5 minutes on a low heat. Add the tinned tomato, water and ¾ of the kale. Reduce heat and cook for a further 10 minutes until tomato sauce thickens. Remove from heat.

  • Get yourself 2 ramekins, (or anything that is ceramic/oven proof). Carefully spoon the tomato mixture until half full. Crack in 1-2 eggs (depending on how hungry you are) and then without breaking the yolk, spoon more mixture over the egg white, until egg is ‘nestled’ in.

  • Pop in oven until yolk is set to how you like it.

  • The sauce can be made ahead of time, even kept in ramekins in the fridge, when you are ready to cook, simply crack an egg or two on top, pop in over for 8-11 minutes and it’s ready.

  • Serve with a wedge of lemon, shredded kale, toasted sunflower seeds, and if you are feeling indulgent, serve with some feta and gluten free bread!

  • Enjoy!



Reply November 9, 2016

Such a clever way to hide some kale! My hubby won't ever know hehe

    Reply December 15, 2016

    Shhhh don't tell him ;)

Becca Goodwin
Reply April 9, 2017

Don't know how I feel about this for dinner but breakfast yes yummmmmm! the kale is a sneaky thing lol

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