Huevos al Horno con Pisto Suave, Alubias y Feta

A gentle, high-protein baked-egg skillet over a soft capsicum-tomato-bean stew with just a small amount of chorizo for flavor—nourishing, non-greasy, and easy to eat in small portions.

Ingredients

• 4 large eggs
• 1 tsp olive oil
• 1/2 medium onion, finely diced
• 1 red capsicum (bell pepper), diced small
• 1 cup canned baked beans (about 240g)
• 1 cup crushed tomatoes (or finely chopped canned tomatoes)
• 40g chorizo, diced very small (about 1.5 oz; use just for flavor)
• 50g feta, crumbled (about 1/3 cup)
• 1/4 tsp smoked paprika (optional, mild)
• Salt and black pepper

Method

• 1

  Step 1: Heat oven + prep skillets

  Preheat oven to **190°C / 375°F**. Place **two mini cast iron skillets** (or two small ovenproof ramekins) on a tray for easy handling.

• 2

  Step 2: Soften the veg (gentle, not browned)

  Heat olive oil in a nonstick pan over **medium-low**. Add onion and a pinch of salt; cook until **soft and translucent**, about **5 minutes**. Add capsicum and cook until **very tender**, **6–8 minutes**, stirring often. (You’re aiming for soft, jammy vegetables—easy to digest.)

• 3

  Step 3: Warm through the stew base

  Add diced chorizo and stir for **1 minute** just to release aroma (don’t let it get crispy). Add crushed tomatoes, baked beans, black pepper, and smoked paprika (if using). Simmer **3–4 minutes** until the mixture is **thick, stewy, and bubbling gently**. Taste and salt lightly (feta and chorizo add salt).

• 4

  Step 4: Assemble in mini skillets

  Divide the stew between the two mini skillets and spread into an even layer. Use a spoon to make **two little wells** in each.

• 5

  Step 5: Bake the eggs

  Crack **2 eggs into each skillet**. Bake **8–12 minutes**, until whites are set but yolks are still **soft** (or bake 2–3 minutes longer if you prefer firmer yolks). The eggs should jiggle slightly in the center when you tap the pan.

• 6

  Step 6: Finish + serve

  Sprinkle feta over the top and let sit **2 minutes** to gently warm and soften. Serve warm, straight from the skillets.

Tips

• **Keep it non-greasy:** Using a **small amount** of chorizo keeps the flavor but avoids heaviness. If your chorizo is very oily, blot it briefly on paper towel after dicing.
• **Beans choice:** Baked beans are ideal for softness; if using plain canned beans, add an extra pinch of salt and a little more tomato.
• **Egg doneness:** For GLP-1 comfort, slightly softer eggs can feel easier to eat—aim for **just-set whites**.
• **To serve:** Great on its own; if you want more volume without heaviness, add extra tomato/capsicum stew (no need for bread).

Nutrition (per serving, estimate)