🍅 Tomatican

Name: Tomatican
Total time: 30 min
Yield: 4
Cuisine: Chile · Central Chile
Ingredients: 4 large ripe tomatoes, chopped; 2 onions, thinly sliced; 300 g sweet corn kernels; 4 eggs; 2 tbsp vegetable oil; 1 tsp ground cumin or paprika; Salt, pepper and fresh coriander or parsley

Origin: Chile · Central Chile

200kcal

per serving · 250 g

80kcal

per 100 g

8 gProtein3 g / 100 g

10 gFat4 g / 100 g

20 gCarbs8 g / 100 g

Tomatican is a humble Chilean home-style stew of ripe tomatoes, onion and sweet corn, finished with eggs stirred or poached into the pan. It is light, colourful and quick, with a gentle sweetness from the corn and the tomatoes. Typically eaten as a simple main with bread or rice.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Low-carb8 g carbs per 100 g

Not veganbecause of: egg

Allergens

Contains (in a typical recipe):

⚠ Eggs

What it is made of

tomatoonioncornegg

Recipe

4 servings30 min

Ingredients

4 large ripe tomatoes, chopped
2 onions, thinly sliced
300 g sweet corn kernels
4 eggs
2 tbsp vegetable oil
1 tsp ground cumin or paprika
Salt, pepper and fresh coriander or parsley

Method

Fry the onion in the oil over medium heat for about 8 minutes until soft and golden.
Add the tomatoes, cumin and salt and cook for 10 minutes until they break down into a thick sauce.
Stir in the corn and simmer for 5 minutes.
Make four small wells in the stew and crack an egg into each.
Cover and cook for 4–5 minutes until the eggs are set, or stir them through for a scrambled finish.
Season with pepper, scatter the herbs and serve with bread or rice.

How to make it lighter

Use just 1–2 tablespoons of oil for the onion; most of the flavour comes from the tomatoes.
It is already light at about 80 kcal per 100 g: add a second egg per person for more protein.
Serve with a slice of wholegrain bread instead of rice to add fibre and keep the plate balanced.

History

Tomatican is a traditional dish of Chilean home cooking, made from vegetables that are abundant in the central valleys in summer. It is one of those everyday recipes handed down in families rather than written in cookbooks. The name points to its main ingredient, the tomato, and it is a good example of how simple produce becomes a satisfying meal.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v15. How we count →