This delicious vegetable egg scramble is a perfect way to incorporate fresh veggies into your daily diet. With a blend of vibrant vegetables and a flavorful egg mixture, this dish is not only easy to prepare but also packed with nutrients. Plus, it’s versatile and satisfying enough to be enjoyed every day without getting boring.

Full Recipe:

Ingredients:

Vegetables:

• 1 red onion: Chopped or diced
  • Nutritional Benefits: Rich in antioxidants and vitamins, particularly vitamin C and B vitamins, which support immune function and energy metabolism.
• 1 carrot: Peeled and grated or finely chopped
  • Nutritional Benefits: High in beta-carotene (a precursor to vitamin A), which is essential for good vision, skin health, and immune function.
• 1 green pepper: Chopped into small pieces
  • Nutritional Benefits: Packed with vitamins A and C, antioxidants, and fiber, which promote overall health and digestion.
• 1 apple: Peeled and diced (adds a sweet and crisp flavor)
  • Nutritional Benefits: Provides dietary fiber, vitamins, and antioxidants, which support heart health and digestive function.

Egg Mixture:

• 3 eggs: Beaten (for a fluffy and cohesive texture)
  • Nutritional Benefits: Excellent source of high-quality protein, vitamins (especially B12), and minerals like selenium.
• 1 tsp salt: Adjust to taste
  • Nutritional Benefits: Enhances flavor; use sparingly to manage sodium intake.
• A little black pepper: For seasoning
  • Nutritional Benefits: Adds flavor without calories; pepper contains antioxidants that may support metabolism.
• 1 tsp soy sauce: Adds umami and depth of flavor
  • Nutritional Benefits: Provides a savory taste; use low-sodium options to reduce sodium intake.
• 1 tbsp flour: Helps to thicken the mixture
  • Nutritional Benefits: Provides structure; use whole grain flour for added fiber and nutrients.
• 1 tbsp potato starch: Provides extra fluffiness
  • Nutritional Benefits: Adds a light texture; use in moderation.

Other:

• Cooking oil: For greasing the pan and cooking
  • Nutritional Benefits: Choose healthy oils like olive oil for added beneficial fats.
• Sesame seeds: For garnish (optional, adds a nutty flavor and crunch)
  • Nutritional Benefits: Rich in healthy fats, protein, and minerals such as calcium and magnesium.

Instructions:

1. Prepare the Vegetables:
   • Peel and chop the red onion, carrot, and green pepper into small, uniform pieces.
   • Dice the apple (peel left on for added texture and nutrients).
2. Mix the Egg Ingredients:
   • In a bowl, beat the 3 eggs until well combined.
   • Add salt, black pepper, soy sauce, flour, and potato starch to the eggs. Whisk until smooth and well-mixed.
3. Cook the Vegetables:
   • Heat a small amount of cooking oil in a large skillet or non-stick pan over medium heat.
   • Add the red onion, carrot, green pepper, and apple to the pan. Sauté for about 5-7 minutes, or until the vegetables are tender and the onion is translucent.
4. Combine and Cook:
   • Pour the egg mixture over the cooked vegetables in the pan. Stir gently to ensure the eggs are evenly distributed.
   • Cook on medium heat, occasionally stirring, until the eggs are fully cooked and the mixture has thickened. This should take about 5 minutes.
5. Serve:
   • Once cooked, transfer the scramble to a serving dish.
   • Garnish with a sprinkle of sesame seeds if desired for added texture and flavor.

Tips:

• Use Fresh Ingredients: Fresh vegetables and eggs yield the best flavor and texture.
• Adjust Seasonings: Feel free to modify the seasoning and add herbs or spices according to your taste preferences.
• Add Protein: For extra protein, consider adding cooked chicken or tofu to the scramble.
• Storage: This dish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.

Nutritional Benefits:

• Vegetables: Packed with vitamins, minerals, and antioxidants. They support overall health and can help maintain a balanced diet.
• Eggs: A great source of high-quality protein and essential nutrients like vitamins B12 and D.
• Apple: Adds fiber and a touch of natural sweetness, making the dish more satisfying and nutritious.

Variations:

• Spicy Version: Add a pinch of red pepper flakes or hot sauce to the egg mixture for a spicy kick.
• Cheesy Scramble: Stir in some shredded cheese for a creamy, cheesy twist.
• Herb Infusion: Incorporate fresh herbs such as parsley, basil, or cilantro for added freshness and flavor.

Conclusion:

This vegetable egg scramble is a versatile and nutritious meal that can be enjoyed any time of day. It’s easy to make, packed with flavor, and perfect for those looking to add more vegetables to their diet. Whether you’re preparing a quick breakfast or a satisfying dinner, this recipe is sure to become a staple in your kitchen. Enjoy the balance of savory vegetables and fluffy eggs, all topped with a hint of sesame seeds for a delightful finishing touch!