In most fields of study, one finds that a standard has been established or recognized, something against which other things are measured. In the world of food, when it comes to judging and classifying substances as complete and assimilable, the standard is the egg. It possesses all the amino acids needed for growth, and is rated as having the highest biological value of all common foods (96 on a scale of 100). A hen’s egg also supplies all the essential vitamins except vitamin C, and most of the essential minerals in sufficient amounts to affect metabolism. Consume two eggs, and you have met half of your daily requirement for proteins and vitamins. Toss in a piece of fruit and some whole-grain bread, and you pretty much have a perfect meal.
Of course, eggs are by no means limited to breakfast. Most cultures have numerous recipes that employ these dandy little nutrient bundles. In the egg recipe below, tomatoes and peppers offer that bit of vitamin C that completes the nutritional profile of an egg meal. This recipe is actually old enough to predate some of North Africa’s current political boundaries. It is indigenous to a region called the Maghreb (or Magrib). This Arabic word means the West, and refers to the region of North Africa bordering the Mediterranean Sea. Once known to the ancients as “Africa Minor,” and long including Moorish holdings in Spain, the Maghreb now comprises essentially the Atlas Massif and coastal plain of Morocco, Algeria, and Tunisia.
4 large onions, sliced
3 Tbs. olive oil
3 large sweet green pepper, cut in strips
4 large tomatoes, coarsely chopped
1/4 tsp. cayenne
1/2 tsp. cumin
1 Tbs. vinegar
1-1/2 tsp. salt
Sauté onions in oil in a large frying pan until golden brown. Add pepper strips and cook for 10 minutes, stirring occasionally. Add tomato, spices, vinegar, and salt and blend well with onions and pepper. Simmer until the vegetables are quite soft, about 30 minutes.
Make six indentations (the back of a ladle may make this easier) in the vegetables. Carefully break an egg into each indentation. Cover the frying pan and cook over low heat until eggs are well set, about 10 minutes. Serves 6.
Notes: When I cook this for myself, I just break one or two eggs in a corner of the simmering vegetable base. Then I refrigerate the rest of the veggies and simply reheat a portion of them when I’m hungry, adding the eggs as veggies begin to bubble.
In the Maghreb, this might be served with spicy sausage on the side, and bread or rice would certainly be a reasonable accompaniment.