This African egg stew is super tasty and packed full of healthy protein and other important nutrients. Although it contains eggs, it’s a great dish to whip up for breakfast, lunch, or dinner. It’s the perfect dish for cooks of all levels of experience, as it can be cooked in one pan and only contains common ingredients that you can easily get your hands on.
All you have to do is slice up your vegetables and then sauté them in a piping-hot skillet with the herbs and spices. Once the vegetables are browned, add the whipped egg mixture and stir around until cooked. You can then transfer it onto serving plates and garnish it with some fresh herbs. Simple as that.
The great thing about this dish is that you can easily change the recipe by adding and removing vegetables, herbs, and spices you don’t enjoy. For example, if you like your meals to be a bit spicier you can add extra jalapeno peppers, and if you don’t like spicy foods, you can remove them entirely. The choice is yours.
This African egg stew dish can be frozen if you have leftovers or reheated the next day for a tasty lunch. Go ahead and give this tasty, versatile dish a go. We think you’ll love it.
Yields 4 servings of Keto African Egg Stew
The Preparation
- 6 large egg
- 2 medium fresh tomatoes
- 1/2 medium onion
- 2 teaspoon fresh garlic
- 1/2 cup olive oil
- 1 medium red bell pepper
- 1 medium jalapeno pepper
- 1 teaspoon curry powder
- 1/2 teaspoon fresh thyme
- 1 whole chicken bouillon cube
- Salt to taste
The Execution
1. Measure out and prepare all of the ingredients. Core the tomatoes. Slice the red bell pepper and remove seeds. Slice half of the onion and jalapeno pepper.
2. In a blender, add the cored tomatoes, sliced red bell pepper, onion, and jalapeno pepper. Blend for a few seconds.
3. Mince the garlic and slice the other half of the onion.
4. In a frying pan over medium heat, add the olive oil and saute the garlic and sliced onion for about 1 minute.
5. Meanwhile, in a bowl, whip up the eggs.
6. Pour the blended tomatoes into the frying pan. Stir while simmering for about 5 minutes.
7. Add the jalapeno, curry powder, thyme, and chicken bouillon cube. Stir this together and let sit for about 2 – 4 minutes more.
8. Pour in the eggs. Let cook for about 2 – 3 minutes without stirring. Then, stir everything together for about 1 minute.
9. Garnish with a dash of salt and extra thyme. Enjoy!
This makes a total of 4 servings of Keto African Egg Stew. Each serving comes out to be 388 calories, 35.2g fat, 5.1g net carbs, and 11.6g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 6.00 large egg | 472 | 31.4 | 2.4 | 0 | 2.4 | 41.5 |
| 2.00 medium fresh tomatoes | 44 | 0.5 | 10 | 3 | 6.6 | 2.2 |
| 0.50 medium onion | 19 | 0.1 | 4.4 | 0.8 | 3.6 | 0.6 |
| 2.00 teaspoon fresh garlic | 8 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 0.50 cup olive oil | 955 | 108 | 0 | 0 | 0 | 0 |
| 1.00 medium red bell pepper | 36 | 0.4 | 6.9 | 2.4 | 4.5 | 1.1 |
| 1.00 medium jalapeno pepper | 4 | 0.1 | 1 | 0.4 | 0.6 | 0.1 |
| 1.00 teaspoon curry powder | 7 | 0.3 | 1.2 | 1.1 | 0.1 | 0.3 |
| 0.50 teaspoon fresh thyme | 0 | 0 | 0.1 | 0.1 | 0 | 0 |
| 1.00 whole chicken bouillon cube | 5 | 0 | 1 | 0 | 1 | 0 |
| 0.00 none salt | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1550 | 140.7 | 28.4 | 7.9 | 20.5 | 46.2 |
| Per Serving (/4) | 388 | 35.2 | 7.1 | 2 | 5.1 | 11.6 |
The Preparation
- 6 large egg
- 2 medium fresh tomatoes
- 1/2 medium onion
- 2 teaspoon fresh garlic
- 1/2 cup olive oil
- 1 medium red bell pepper
- 1 medium jalapeno pepper
- 1 teaspoon curry powder
- 1/2 teaspoon fresh thyme
- 1 whole chicken bouillon cube
- Salt to taste
The Execution
- Measure out and prepare all of the ingredients. Core the tomatoes. Slice the red bell pepper and remove seeds. Slice half of the onion and jalapeno pepper.
- In a blender, add the cored tomatoes, sliced red bell pepper, onion, and jalapeno pepper. Blend for a few seconds.
- Mince the garlic and slice the other half of the onion.
- In a frying pan over medium heat, add the olive oil and saute the garlic and sliced onion for about 1 minute.
- Meanwhile, in a bowl, whip up the eggs.
- Pour the blended tomatoes into the frying pan. Stir while simmering for about 5 minutes.
- Add the jalapeno, curry powder, thyme, and chicken bouillon cube. Stir this together and let sit for about 2 - 4 minutes more.
- Pour in the eggs. Let cook for about 2 - 3 minutes without stirring. Then, stir everything together for about 1 minute.
- Garnish with a dash of salt and extra thyme. Enjoy!
Notes
This makes a total of 4 servings of Keto African Egg Stew. Each serving comes out to be 388 calories, 35.2g fat, 5.1g net carbs, and 11.6g protein.
