Recipe description
July 14, 2026
Pisto manchego with poached egg
A cozy pisto manchego with a poached egg for gut-friendly flavor.
Easy Recipe
Family Friendly
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich vegetables support gut transit.
- Colorful ingredients provide polyphenols and diversity.
- Protein from eggs and olive oil-balanced fats help satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tomato
2
piece
Bell Pepper
1
piece
Onion
1
piece
Zucchini
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Egg
2
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh herbs
1
tablespoon
Instructions
1
Dice the tomatoes, bell pepper, onion, and zucchini into small cubes.
2
Mince the garlic cloves.
3
Heat olive oil in a large skillet over medium heat. Add onions and cook until softened, about 3-4 minutes.
4
Add bell pepper and zucchini to the skillet and cook for another 5 minutes until vegetables begin to soften.
5
Add tomatoes, garlic, salt, and pepper. Reduce heat to low and simmer for 15-20 minutes until vegetables are tender and flavors meld together.
6
While the pisto is cooking, poach the eggs: Bring a pot of water to a gentle simmer, add a splash of vinegar, and carefully crack eggs into the water. Cook for 3-4 minutes for soft poached eggs.
7
Divide the pisto manchego between two plates, top each with a poached egg, and garnish with fresh herbs.
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Nutrition
290 kcal
Calories
9 g
Protein
21 g
Carbohydrates
5 g
Fiber
8 g
Sugar
19 g
Fat
3 g
Saturated fat
1.3 g
Salt
FAQ
Is this recipe gluten-free?
Yes, it is naturally gluten-free as written; just check any sides or sauces to be sure.
Can I make it vegan?
Yes—omit the eggs or replace with plant-based protein (e.g., baked tofu, avocado, or beans) to keep it satisfying.
What are the main nutritional benefits?
It provides fiber from vegetables, polyphenols from tomatoes and peppers, and protein from eggs; onions and garlic add prebiotic fiber.
How should I scale the recipe for more or fewer servings?
Multiply or divide the ingredients by the same factor; the recipe serves 2, so adjust accordingly.
Can I prepare parts of this in advance?
Yes—chop and cook the vegetables ahead and store in the fridge; reheat the pisto and poach eggs fresh to serve.
What if I’m sensitive to onion or garlic (low-FODMAP)?
Omit onion and garlic; use garlic-infused oil for flavor and add onion greens in small amounts if tolerated.
How do I poach the eggs?
Keep the water at a gentle simmer, add a splash of vinegar, crack in the eggs, and cook 3–4 minutes until the whites are set and the yolks are still runny.
What should I serve it with?
A simple green salad or crusty bread; you can also pair it with leafy greens or whole-grain toast.
Can I freeze any part of this?
The pisto stores in the fridge for 2–3 days; eggs are best poached fresh and not frozen; you can freeze the vegetable mix before adding the eggs.
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