Ingredients:

Vegetables:

• 1 red onion: Chopped or diced
  • Nutritional Benefits: Red onions are packed with antioxidants and vitamins, particularly vitamin C and B vitamins, which support immune function, energy metabolism, and overall health. They also contain compounds that may help reduce inflammation and improve heart health.
• 1 carrot: Peeled and grated or finely chopped
  • Nutritional Benefits: Carrots are high in beta-carotene, which the body converts into vitamin A. This nutrient is essential for maintaining healthy vision, skin health, and a robust immune system. Carrots also provide dietary fiber, which supports digestive health.
• 1 green pepper: Chopped into small pieces
  • Nutritional Benefits: Green peppers are a great source of vitamins A and C, both of which are powerful antioxidants. They also contain fiber, which aids in digestion and helps maintain a healthy gut.
• 1 apple: Peeled and diced (adds a sweet and crisp flavor)
  • Nutritional Benefits: Apples provide dietary fiber, particularly pectin, which helps regulate blood sugar levels and promotes digestive health. They also offer vitamins and antioxidants that support heart health and overall well-being.

Egg Mixture:

• 3 eggs: Beaten
  • Nutritional Benefits: Eggs are an excellent source of high-quality protein, which is vital for muscle repair and growth. They also provide essential vitamins and minerals, including vitamin B12, vitamin D, and selenium, which are important for energy production and immune support.
• 1 tsp salt: Adjust to taste
  • Nutritional Benefits: Salt enhances flavor, but it’s important to use it sparingly to manage sodium intake. Excessive sodium can lead to high blood pressure and other health issues.
• A little black pepper: For seasoning
  • Nutritional Benefits: Black pepper adds flavor without calories and contains piperine, an active compound that may aid digestion and have anti-inflammatory effects.
• 1 tsp soy sauce: Adds umami and depth of flavor
  • Nutritional Benefits: Soy sauce enhances the savory taste of the dish. Opt for low-sodium soy sauce to reduce sodium intake if necessary.
• 1 tbsp flour: Helps to thicken the mixture
  • Nutritional Benefits: Flour adds texture; whole grain flour is a healthier option that provides additional fiber and nutrients.
• 1 tbsp potato starch: Provides extra fluffiness
  • Nutritional Benefits: Potato starch contributes to a lighter texture in the scramble. Use in moderation as part of a balanced diet.

Other:

• Cooking oil: For greasing the pan and cooking
  • Nutritional Benefits: Use a healthy cooking oil such as olive oil, which is rich in monounsaturated fats and has anti-inflammatory properties.
• Sesame seeds: For garnish (optional, adds a nutty flavor and crunch)
  • Nutritional Benefits: Sesame seeds are high in healthy fats, protein, and minerals like calcium and magnesium, which support bone health and overall wellness.

Instructions:

1. Prepare the Vegetables:
   • Begin by washing and peeling the vegetables as needed. Chop the red onion, grate or finely chop the carrot, and dice the green pepper. Peel and dice the apple, keeping the peel on for extra fiber and texture.
2. Mix the Egg Ingredients:
   • In a medium-sized bowl, crack the 3 eggs and beat them until well combined. Add the salt, black pepper, soy sauce, flour, and potato starch to the eggs. Whisk until the mixture is smooth and well integrated.
3. Cook the Vegetables:
   • Heat a small amount of cooking oil in a large skillet or non-stick pan over medium heat. Add the chopped onion and cook for about 3-4 minutes, or until it becomes translucent and fragrant.
4. Add Garlic and Spices:
   • If using garlic, add the minced garlic to the skillet and cook for an additional minute, until it releases its aroma. Stir in the tomato paste (if using) and cook for another minute to enhance the flavor base.
5. Combine the Vegetables:
   • Add the chopped bell peppers, green beans (if using), and diced apple to the skillet. Stir well to combine with the onions and garlic. Cook for about 5 minutes, or until the vegetables start to soften.
6. Add Cauliflower:
   • Add the cauliflower florets to the skillet. Season with salt, black pepper, and paprika to taste. Stir to coat the cauliflower with the seasonings and any tomato paste or spices used.
7. Simmer:
   • Cover the skillet and reduce the heat to medium-low. Allow the vegetables to simmer for about 15-20 minutes, or until the cauliflower is tender and cooked through. Stir occasionally to ensure even cooking.
8. Finish and Garnish:
   • Taste the vegetable mixture and adjust the seasoning if needed. Garnish with fresh chopped parsley for added color and flavor, if desired.
9. Serve:
   • Transfer the cooked scramble to a serving dish and serve warm. Enjoy it on its own or as a side dish with your favorite protein or grain.

Tips:

• Use Fresh Ingredients: Fresh vegetables and eggs will yield the best flavor and texture.
• Adjust Seasonings: Feel free to modify the seasoning to suit your taste. Add herbs or spices for extra flavor.
• Add Protein: For a more substantial meal, consider adding cooked chicken, tofu, or chickpeas to the scramble.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving to avoid overcooking.

Nutritional Benefits:

• Balanced Meal: This dish combines a variety of vegetables with protein-rich eggs, making it a well-rounded and nutritious option for any meal.
• Healthy Choice: It’s low in calories and high in fiber, supporting digestive health and weight management.

Variations:

• Spicy Version: Add a pinch of red pepper flakes or a splash of 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’s easy to prepare and full of flavor. It’s perfect for any time of day and can be customized to fit your dietary needs and taste preferences. With its blend of fresh vegetables and protein-packed eggs, this dish is sure to become a favorite in your meal rotation. Enjoy the balance of savory vegetables and fluffy eggs, and don’t forget to garnish with sesame seeds for an extra touch of flavor and crunch!