Egg Bakes & Quiche Dishes

Vegetarian Chili with Baked Eggs and Avocado

Ingredients:

2 medium-sized onions, sliced

4 cloves garlic, peeled and chopped

100 ml of water

Pinch of salt

100 ml olive oil

1 tbsp (15 mL) ground cumin

2tbsp (30 mL) ground coriander

2 cups (500 mL) button mushrooms cut into 1/4 quarters

2 cups (500 mL) carrot, diced

1 cup (250 mL) celery, diced

1tbsp (15 mL) sugar

2 tbsp (30 mL) red wine vinegar

1 can (540 mL) canned tomatoes

1 tsp (5 mL) canned chipotles (Mexican smoked jalapenos)

2 tbsp (30 mL) chili powder

2 pinches salt

2 eggs

1 avocado

1 tbsp (15 mL) sour cream

Cilantro

1 lime, cut in wedges

Bread, to serve

Instructions:

Place onions and garlic in a large pan or pot with 100 mL of water, a handful of salt, and ¼ cup (50 mL) of oil; cover with a lid and bring to a boil. The water helps draw out natural sugars in the onion giving you a sweeter product. Cook on medium heat and stir every 5 minutes until the onions are soft and slightly brown.

Add in cumin and coriander and stir for 5 minutes on higher heat; this is your chili base. Remove from pot. Wipe down your pot to clean it and, on the highest heat you possibly can, caramelize mushrooms in the remaining ¼ cup (50 ml) of oil for about 5 minutes, making sure there is a single layer of mushrooms cooking at once to ensure even cooking. When the mushrooms are well caramelized, turn down heat and place chili base of onions back in. Add carrots and celery; stir for 5 more minutes. Add the sugar and shortly after, add in vinegar. Reduce until there is no liquid left. Add in tomatoes and chipotles, bring to a simmer for 30 minutes; add in all the chili powder and season with salt to taste. Place 6 oz in an oven-safe bowl and crack 2 eggs in the chili, then place in the oven at 350 °F (180 °C) for 10 minutes until the egg is set but the yolk is still runny.

Dice an avocado and place on top with a dollop of sour cream, cilantro, lime wedge, and crusty bread.

Makes 4 servings

Recipe courtesy of Egg Farmers of Canada

Nutrients per Serving:

Calories  586

Carbohydrate 46 g

Fat 41 g

Protein 15 g

Sodium 773 mg 

Fibre 12 g

Sugars 14 g