Local Asparagus and Spring Peas on Toast with a Poached Egg
Posted on: May 22, 2015 by Neal Miller
Spring is finally here!
One of the best parts of spring is the return of bountiful local fresh produce! Some of our favourites are bright green asparagus and sweet crispy spring peas. They are both packed with healthy nutrients and add colour and texture to a beautiful brunch or lunch. Serving them on buttered whole wheat toast with a perfectly poached egg is beyond sumptuous.
Head down to your farmers market, grab some fresh asparagus and peas, some freshly baked bread and some local eggs. This stunning dish will impress your loved ones and signal the beginning of many inspired meals to come.
Asparagus and Peas on Whole Wheat Toast with a Poached Egg
This is a recipe for 2. It is easy to duplicate for as many servings as you need.
- 2 Eggs
- 2 pieces of whole wheat bread
- 1 bunch of spring asparagus spears, bottoms removed
- 1 cup of spring peas out of the pod
- 1/2 small white onion diced
- The zest of a lemon
- Chives, chopped or snipped into very small pieces
- Olive oil, 1 tablespoon
- Salt and pepper
- Butter for the toast
In a pan sauté the diced onion until lucid. Add the asparagus spears and peas and toss around for a couple of minutes on a medium heat. Add a pinch of salt. The vegetables should be crisp and firm and retain their bright green colour.
Poach the eggs. This can be intimidating, but follow the steps below, and with a little practice you will be a pro!
- Use only the freshest eggs
- Bring a saucepan or pot of water to a gentle simmer
- Crack eggs individually into a ramekin or cup
- Create a gentle whirlpool in the water to help the egg white wrap around the yolk
- Slowly tip the egg into the water, white first. Leave to cook for around three minutes, until the white of the egg has set
- Remove with a slotted spoon
- Drain onto a paper towel
Toast the bread and butter it.
Spoon the asparagus and peas over the toast. Top with a poached egg. Sprinkle some chives, lemon zest, and cracked black pepper over the top.
Serve with a spring salad and you have a perfect, healthy and balanced brunch or lunch dish that you and your loved ones will enjoy throughout spring!
Some of the benefits (other than amazing taste!) of Asparagus
- Low in calories; just 20 calories per serving (8 medium spears)
- Fat and cholesterol free
- An excellent source of folacin
- A leading source of glutahione
- A good source of protein
- A significant source of thiamin and vitamin B6
- One of the richest sources of rutin, a drug which strengthens capillary walls.
Some of the benefits of Spring Peas
- Peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus.
- They are rich in protein, carbohydrate and fibre and low in fat.
- Low in sodium
From Yes Peas
Recipe and Image by Neal Miller 2015