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​Time: 45minutes


  • 2 red onions, diced
  • 4 garlic cloves, minced
  • 2 tablespoons olive oil
  • 3 capsicums, tri-coloured, diced
  • 2 cans (400g) peeled plum tomatoes
  • 1 teaspoon ground cumin
  • ½ teaspoon paprika
  • ½ teaspoon red pepper flakes
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • 4 eggs
  • ¼ cup reduced-fat feta, crumbled
  • 2 tablespoons chopped Italian parsley
  • 8 slices wholemeal bread or 4 pieces pita bread, toasted


  • Heat oil in a large non-stick pan over medium heat. Add onions and garlic. Cook for 5 minutes, or until the onions have softened slightly, stirring regularly.
  • Add diced capsicums onto pan. Sprinkle over the cumin, paprika and red pepper flakes. Cook for 10-15 minutes, or until soft and sticky. 
  • Pour in the canned tomatoes, breaking the tomatoes up with the back of a wooden spoon. Season with a little salt and black pepper. Stir well, then turn the heat down to low and leave to bubble away for 10 minutes or until thickened and reduced.
  • Spread the tomato mixture out evenly on the pan. Using the back of a spoon, make 4 wells in the sauce and crack an egg into each well. Cover the pan and cook for 5 minutes, until the eggs whites are set, or the eggs done to your liking.
  • Top with crumbled feta and Italian parsley. Season with more black pepper and red pepper flakes as desired. Serve with toasted wholemeal or pita bread on the side.

Healthy Tips:

  • Choosing wholemeal bread over pita bread will lower your sodium intake
  • Swap feta cheese with low-fat yoghurt for a lower sodium option
  • Stir in a handful of baby spinach for a boost of fibre
  • Add in 1 can of chickpeas or cannellini beans for added protein

Nutrition Facts:

​Calories (kcal)
​Carbohydrate (g)
​Protein (g)
​Fat (g)
​Fibre (g)
​Sodium (mg)
​Per serving