Preparation Time: 10 minutes

Cooking Time: 20 minutes

Serves: 4 servings


  1. For an interesting and spicier twist, add 2 tsp (10 mL) Harissa paste during cooking. For a Mediterranean flavour add olives and dried oregano during cooking. 
  2. Put leftovers away within 2 hours or sooner if they are in a warm location.  Reheat leftovers to an internal temperature of 74ºC (165ºF).  Discard uneaten leftovers after they have been reheated.


Onion 1/2 cup (125 mL), about 1/2 large
Garlic 4 cloves
Tomatoes 3 medium
Fresh parsley (optional)  1/4 cup (60 mL)
Olive oil

1 tsp (5 mL) 

Tomato paste

1 Tbsp (15 mL)

Ground cumin

1/4 tsp (1 mL) 

Low sodium vegetable stock 

1 cup (250 mL)  


1/8 tsp (0.5 mL) 

Braised lentils recipe

1 1/2 cups (375 mL)



Whole wheat pita, halved 

2 units (6 in/15 cm)


  1. Wash hands with soap and warm water for at least 20 seconds.  Clean all countertops and equipment used for food preparation.
  2. Gently rinse onion, garlic, tomatoes and parsley (if using) under cool running water.  Chop onion; set aside.  Mince garlic; set aside.  Dice tomatoes; set aside.  Chop parsley, if using and set aside.
  3. In a large frypan, add oil. Cook onions on medium heat until softened. Add garlic, tomato paste, cumin and cook until fragrant, about 2-3 minutes, stirring occasionally.
  4. Add tomatoes and stir to coat with spices. Stir in stock, salt and braised lentils.
  5. Let simmer for 10 minutes until tomatoes are softened.
  6. Crack eggs into a separate dish being careful to keep yolk intact. Add eggs to simmering tomato sauce to cook (poach). Cover pan while eggs cook for about three minutes or until the internal temperature reaches 74ºC (165ºF) on a digital thermometer.
  7. Remove from heat and sprinkle with chopped parsley, if using. Serve with pita.

Nutrition Information per serving: 

Calories: 266 kcal

Protein: 13 g

Fat: 10 g

Carbohydrate: 31 g

Fibre: 7 g

Sodium: 440 mg

Calcium: 75 mg

Iron: 3 mg


Last Update – March 21, 2024

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