Mediterranean Diet Ampalaya with Scrambled Eggs

Elevate your breakfast or brunch game with this Mediterranean Diet Ampalaya with Scrambled Eggs, a delicious fusion of Filipino and Mediterranean flavors. This nutrient-packed recipe features tender slices of ampalaya (bitter gourd) sautéed with garlic, red onions, and tomatoes, then combined with fluffy scrambled eggs seasoned with oregano and black pepper. A sprinkle of creamy feta cheese, a pop of fresh parsley, and a bright drizzle of lemon juice lend a Mediterranean twist to this wholesome dish. Perfect for health-conscious eaters, this recipe highlights the vibrant, natural flavors of simple yet nutritious ingredients, all prepared in just 35 minutes. Whether you're following a Mediterranean diet or seeking a flavorful way to enjoy bitter gourd, this dish is an ideal addition to any meal plan!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium ampalaya (bitter gourd)
• 1 teaspoon salt
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 small red onion, sliced
• 1 medium tomato, diced
• 4 large eggs
• 0.5 teaspoon black pepper
• 0.5 teaspoon dried oregano
• 0.25 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Slice the ampalaya in half lengthwise and remove the seeds with a spoon. Slice the ampalaya into thin, half-moon shapes.

Step 2

Place sliced ampalaya in a bowl and sprinkle with salt. Mix and let it sit for about 10 minutes to draw out the bitterness.

Step 3

Rinse the ampalaya under cold running water and drain thoroughly. Pat it dry with paper towels.

Step 4

In a medium-sized skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 5

Add the sliced red onion to the skillet and cook until translucent, about 3-5 minutes.

Step 6

Stir in the diced tomato and cook for another 2 minutes until slightly softened.

Step 7

Add the ampalaya to the skillet and cook for about 5 minutes, stirring occasionally until it becomes slightly tender.

Step 8

In a bowl, beat the eggs and season with black pepper and dried oregano.

Step 9

Push the vegetables to one side of the skillet and pour the beaten eggs into the cleared space. Cook gently, stirring the eggs occasionally until they begin to set.

Step 10

Once the eggs are scrambled and cooked to your liking, gently mix them with the vegetables.

Step 11

Sprinkle the crumbled feta cheese and fresh parsley over the top, then drizzle with lemon juice.

Step 12

Serve immediately as a delicious and healthy Mediterranean-inspired dish.

Nutrition Facts

Serving size	(932.1g)

Amount per serving	% Daily Value*
Calories	824.9

Total Fat 62.3g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 794mg	0%
Sodium 3311.4mg	0%
Total Carbohydrate 39.0g	0%
Dietary Fiber 15.0g	0%
Total Sugars 15.8g
Protein 39.4g	0%

Vitamin D 160IU	0%
Calcium 543.7mg	0%
Iron 7.8mg	0%
Potassium 2049.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.1%

Protein: 18.0%

Carbs: 17.8%