This Savory Rice and Egg Scramble with Tomatoes and Herbs is a comforting, protein-packed dish that blends creamy scrambled eggs with tender rice, juicy tomatoes, and fresh herbs. The combination of yogurt, garlic, and green onions creates a flavorful, well-balanced meal that’s perfect for breakfast, brunch, or even a light dinner. With simple ingredients and minimal prep, this dish is ideal for a quick and satisfying meal.
Cuisine: Mediterranean-inspired
Yield: 3-4 servings
Method: Sautéing
Diet: Vegetarian
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Ingredients
- 1 cup of rice (200 grams)
- 2 cups of hot water (480 ml)
- 4 eggs
- 3 tablespoons of yogurt (45 grams)
- 200 grams of tomatoes, chopped
- 2 tablespoons of flour (15 grams)
- 1 tablespoon of olive oil (for sautéing)
- 1/4 cup of green onion, chopped (25 grams)
- 1/4 cup of parsley, chopped (15 grams)
- 1 clove of garlic, minced
- Salt, to taste
Instructions
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Preparing the Rice:
- Heat 1 tablespoon of olive oil in a pan over medium heat.
- Add the rice and sauté for 3-4 minutes, stirring occasionally, until it starts to turn slightly golden.
- Pour in 2 cups of hot water, bring to a boil, then reduce the heat to low.
- Cover and let the rice cook for 10 minutes, or until tender and the water is absorbed.
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Preparing the Egg Mixture:
- In a large mixing bowl, beat the eggs with a pinch of salt until smooth.
- Add 3 tablespoons of yogurt and mix well.
- Stir in the chopped tomatoes until evenly distributed.
- Add the chopped green onion, parsley, and minced garlic, mixing well to incorporate the flavors.
- Gradually add 2 tablespoons of flour, stirring continuously to prevent lumps.
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Cooking the Dish:
- Once the rice is cooked, fold it into the egg and vegetable mixture, stirring to combine.
- In the same pan, add a little more olive oil if needed.
- Pour the entire mixture back into the pan.
- Sauté over low heat for about 15 minutes, stirring occasionally, until the eggs are fully cooked and the mixture is set.
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Serving:
- Garnish with additional parsley if desired.
- Serve hot and enjoy this flavorful, nutrient-packed dish.
Nutritional Facts (Per Serving – Based on 4 Servings)
- Calories: 290
- Protein: 12g
- Carbohydrates: 38g
- Fiber: 3g
- Fat: 9g
- Sugar: 4g
- Sodium: 250mg
The Origins and Popularity of Savory Egg and Rice Dishes
Egg and rice dishes have long been a staple in various global cuisines, from Asian fried rice to Middle Eastern egg scrambles. The combination of grains and eggs creates a nutritious and satisfying meal that is simple yet adaptable.
This dish takes inspiration from Mediterranean and Middle Eastern cooking, where yogurt and fresh herbs are frequently used to enhance both flavor and nutrition. The addition of tomatoes, parsley, and garlic adds freshness and a balance of textures, while the flour helps to slightly thicken the dish, giving it a hearty yet light consistency.
Today, savory rice and egg scrambles are commonly seen in home kitchens as a budget-friendly, high-protein meal that can be customized with different vegetables, herbs, and spices. This particular recipe offers a Mediterranean twist with yogurt and garlic, making it a unique and flavorful alternative to traditional egg-based dishes.
Why You’ll Love This Recipe
This dish is a quick, healthy, and flavorful alternative to traditional scrambled eggs or rice dishes. The combination of eggs, yogurt, and herbs creates a creamy texture, while the tomatoes and green onions add a fresh and slightly tangy bite. Perfect for busy mornings, meal prep, or a protein-packed dinner, this dish is both comforting and nutritious.
Health Benefits of Savory Rice and Egg Scramble
- High in Protein: Eggs provide essential amino acids, making this a protein-rich meal.
- Rich in Fiber: The combination of rice, tomatoes, and herbs supports healthy digestion.
- Balanced Carbohydrates: Rice offers sustained energy without spikes in blood sugar.
- Gut-Healthy Probiotics: Yogurt adds beneficial probiotics for digestive health.
- Vitamin and Antioxidant Boost: Garlic, parsley, and tomatoes contain antioxidants that help fight inflammation.
Serving Suggestions
- As a Breakfast Bowl: Serve with a side of fresh avocado and a drizzle of hot sauce.
- With Toast: Enjoy alongside whole-grain toast or pita bread for a complete meal.
- As a Side Dish: Serve with grilled chicken, fish, or tofu for added protein.
- Topped with Cheese: Sprinkle with feta or grated Parmesan for an extra layer of flavor.
Tips
- For a Creamier Texture: Add a splash of milk or extra yogurt to the egg mixture.
- For a Spicier Kick: Add red pepper flakes or a dash of cayenne pepper.
- To Make It Vegan: Use tofu scramble instead of eggs and dairy-free yogurt.
- For Extra Flavor: Add a teaspoon of cumin or smoked paprika to the mixture.
Variations to Try
- Mushroom and Spinach Version: Replace tomatoes with sautéed mushrooms and fresh spinach.
- Cheesy Rice Scramble: Stir in shredded cheddar or mozzarella for a gooey texture.
- Mediterranean Twist: Add black olives and sun-dried tomatoes for a bolder taste.
- Protein-Packed: Serve with grilled chicken breast or chickpeas for extra protein.
Conclusion
This Savory Rice and Egg Scramble with Tomatoes and Herbs is a versatile, nutritious, and delicious dish that can be enjoyed at any time of the day. With a balance of protein, fiber, and healthy fats, this meal keeps you full and energized. Whether you’re looking for a quick breakfast, a satisfying lunch, or a comforting dinner, this dish delivers big flavors with simple ingredients.
Frequently Asked Questions
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Can I make this dish ahead of time?
Yes! Store leftovers in an airtight container in the refrigerator for up to 3 days. -
How do I reheat this dish?
Reheat in a pan over low heat or in the microwave for 1-2 minutes, adding a splash of water to prevent drying out. -
Can I use brown rice instead of white rice?
Absolutely! Brown rice adds more fiber but requires a longer cooking time. -
Can I add other vegetables?
Yes! Feel free to add bell peppers, zucchini, mushrooms, or spinach for extra nutrients. -
Can I freeze this dish?
It’s best enjoyed fresh, but you can freeze portions in freezer-safe containers for up to 1 month. Thaw in the fridge overnight before reheating.