Recipe: Spetsofai with Eggs

Spetsofai with Eggs: A Rustic Classic Reimagined

While traditionally made with spicy country sausages, the version with poached eggs (similar to Shakshuka) is a popular, lighter meal in Crete. It is the ultimate comfort food, blending the sweetness of ripe peppers with the richness of sun-drenched tomatoes.

Why is this dish so healthy?

• Lycopene Boost: Heating tomatoes in olive oil makes the antioxidant lycopene more bioavailable for your body.

• Vitamin Rich: Peppers provide a massive amount of Vitamin C, while eggs contribute high-quality protein and Vitamin B12.

• Heart-Healthy: The base is extra virgin olive oil, rich in health-promoting polyphenols.

What makes it so special? The magic lies in the slow reduction of the vegetables. When the egg yolk flows into the thick, savory tomato sauce, it creates a creaminess best enjoyed by dipping a piece of crusty bread into the pan.

Who is it for? Perfect for vegetarians, low-carb enthusiasts, and anyone looking for a quick yet nutrient-dense dinner.

The Recipe (Serves 2)

Ingredients:

• 4 fresh organic eggs

• 2 large bell peppers (red and green)

• 1 medium red onion

• 400g chopped tomatoes (or very ripe fresh tomatoes)

• 2 tbsp tomato paste

• 50ml extra virgin olive oil (Repa Mediterran)

• 1 tsp oregano, salt, pepper, a pinch of chili

• Optional: 50g crumbled feta cheese

Preparation:

1. Dice the onion and cut the peppers into strips.

2. Heat olive oil in a skillet and sauté onions and peppers for about 10 mins until soft.

3. Add tomato paste and toast briefly, then add the tomatoes and spices. Let it simmer on medium heat for about 15 mins until the sauce is thick.

4. Use a spoon to create four wells in the sauce and carefully crack an egg into each.

5. Cover with a lid and cook for 5–8 mins until the whites are set but the yolks remain runny.

6. Sprinkle with feta if desired and serve directly from the pan.

Zero-Waste Tip: Do you have wrinkled peppers or soft tomatoes left? These are actually perfect for Spetsofai as they develop a deeper flavor when cooked down! You can also simmer the oregano stems in the sauce and remove them before serving to extract every bit of aroma.

Drink Pairing: A robust Greek red wine (e.g., Xinomavro) or a chilled Fix beer pairs excellently with the spicy tomato base.

Nutritional Table (per 100g)

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