Sauteed Artichokes and Poached Egg
Sauteed Artichokes with Poached Egg: A Healthy and Easy Recipe
When you get home late, tired, and without much time to cook, the last thing you want is to spend hours in the kitchen. Still, you want a meal that is simple, nourishing, and satisfying. This is where express recipes come to the rescue. One of my favorites is sautéed artichokes with poached egg—a seasonal, quick, and nutritious dish that proves healthy food does not have to be complicated.
This recipe combines fresh artichokes, leeks, and mushrooms, enriched with the creamy texture of a perfectly poached egg. It is light but filling, packed with nutrients, and ready in just a few minutes. Let’s take a closer look at the nutritional properties of its key ingredients, and why it is worth adding this dish to your weekly rotation.
Why Choose Seasonal Vegetables?
One of the best things about this recipe is that it uses seasonal and local produce. Choosing vegetables that are in season has many advantages:
They are fresher and richer in flavor.
Their nutrient content is usually higher.
They are more affordable because they are abundant.
By buying local, you reduce the carbon footprint linked to transportation and support nearby farmers.
Right now, artichokes are in season, leeks are still available at their best quality, and mushrooms can be found fresh all year round. With these ingredients, you get a dish that is healthy for you and more sustainable for the planet.
Artichokes, leeks, and mushrooms bring fiber, antioxidants, and essential vitamins.
Nutritional Properties of the Ingredients
Artichokes
Artichokes are a nutritional powerhouse. They are rich in fiber, which supports digestion and helps regulate blood sugar levels. They also provide antioxidants such as quercetin and rutin, beneficial for heart health. In addition, artichokes are a natural source of inulin, a type of prebiotic fiber that nourishes gut bacteria and improves intestinal health.
From a practical perspective, artichokes are filling but low in calories, making them an excellent option for light dinners that still keep you satisfied.
Leeks
Leeks belong to the same family as onions and garlic. They are mild in flavor but packed with health benefits. They are a source of vitamin K, important for bone health, and allicin, a sulfur compound with antibacterial and cardiovascular protective effects. Their fiber content also supports satiety and digestive health.
Adding leeks to your sauté not only boosts the flavor but also adds valuable micronutrients that often go unnoticed in everyday meals.
Mushrooms
Mushrooms are versatile and widely available. They provide B vitamins (especially niacin and riboflavin), which support energy metabolism, and they are one of the few plant-based sources of ergothioneine, an antioxidant that may protect cells from oxidative stress.
They are low in calories but contribute to a pleasant umami taste, making the dish more satisfying without the need for extra fat or salt.
Eggs
The final touch is the poached egg. Eggs are a complete source of high-quality protein, containing all essential amino acids. The yolk provides vitamin D, choline, and omega-3 fatty acids (in higher amounts if you choose free-range or omega-3 enriched eggs).
When you crack the poached egg over the vegetables, the creamy yolk enriches the dish and brings everything together. It is both a nutritional and culinary highlight.
The poached egg adds complete protein and healthy fats.
Sauteed Artichokes with Poached Egg: Step-by-Step Recipe
Ingredients (for 2 servings)
- 2 fresh artichokes
- 2 leeks
- 100 g fresh mushrooms
- 1 tbsp extra virgin olive oil
- 2 eggs
- 2 tbsp apple cider vinegar
- A pinch of sea salt
- Freshly ground black pepper
Instructions
- Clean the leeks and cut them into thin slices.
- Heat the olive oil in a pan and sauté the leeks with a pinch of salt until they soften.
- Clean the artichokes, remove the outer leaves, and slice them finely. Add them to the pan and continue sautéing.
- Wash the mushrooms, cut them into quarters, and add them to the pan. Sauté everything together for a few minutes.
- In a small saucepan, bring water to a boil. Add the vinegar. Stir the water to create a swirl, then drop one egg in the center. Remove the pan from the heat and let the egg cook gently for 2–3 minutes. Repeat with the second egg.
- Place the sautéed vegetables on a plate, top with the poached egg, and season with sea salt flakes and freshly ground pepper. Break the egg so the yolk coats the vegetables and enjoy.
Variations and Tips
- You can add garlic, onion, or spring onions for more flavor.
- If you prefer, replace mushrooms with seasonal vegetables like zucchini or asparagus.
- To make it a more complete meal, serve it with a slice of whole-grain bread or some quinoa on the side.
This flexibility makes it easy to adapt the recipe to your preferences and the vegetables you have available at home.
Sauteed artichokes with a poched egg is a quick and sustainable recipe using seasonal and local produce.
Why This Recipe Works for a Healthy Lifestyle
This sauteed artichokes with poached egg dish is a perfect example of how simple recipes can meet your nutritional needs and fit into a balanced diet:
- Rich in fiber and antioxidants from the vegetables.
- Source of high-quality protein thanks to the egg.
- Healthy fats from extra virgin olive oil.
- Quick and easy to prepare, even on busy days.
It is also a versatile recipe: enjoy it as a light dinner, a hearty breakfast, or even a weekend brunch.
Healthy eating does not have to be complicated. With a few seasonal vegetables and a couple of eggs, you can prepare a dish that is nourishing, affordable, and deeply satisfying. By choosing local produce, you also contribute to more sustainable eating habits.
Try this recipe the next time you need a quick and healthy meal. Break the poached egg, let the yolk coat the vegetables, and enjoy every bite.
More healthy recipes:
SALTEADO DE ALCACHOFAS CON HUEVO ESCALFADO
Equipment
- Sarten
Ingredients
- 2 alcachofas frescas
- 2 puerros
- 100 g champiñones frescos
- 1 cda aceite de oliva virgen extra
- 2 huevos
- 2 cda vinagre de manzana
- 1 pizca sal marina
- 1 pizca pimienta recién molida
Instructions
- Limpia los puerros y córtalos en finas lonchas.
- Pon aceite en una sartén y saltea el puerro con una pizca de sal, deja que sude.
- Mientras limpia las alcachofas y córtalas en lonchas finas, añádelas a la sartén y sigue salteando.
- Ahora los champiñones, lávalos y córtalos en cuartos, no es necesario que los peles, solo quítales un poco del pedúnculo si ves que está ennegrecido.
- Añade los champiñones a la sartén y saltea todo.
- En un cazo pon agua y llévala a ebullición, cuando hierva añade el vinagre, con una cuchara haz girar el agua, es decir, crea una corriente circular y echa el huevo, retira el cazo del agua y deja que el huevo se cocine poco a poco, con que esté 2 o 3 minutos será suficiente.
- Saca el huevo del agua con ayuda de una espumadera y resérvalo mientras haces el otro.
- Sirve las verduras con el huevo encima, ábrelo para que la yema salga y las impregne, añade unas escamas de sal y pimienta recién molida, disfruta de tu plato sano exprés.
Notes
- En esta receta las medidas son orientativas, usa la cantidad que creas conveniente, con lo que yo te propongo te salen dos raciones.
- Puedes variar las verduras o añadir otras, por ejemplo cebolleta, o un ajo laminado, lo que más te guste.