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🍜 Thai · Main · Medium difficulty · Vegetarian

High-Fibre Thai Egg Slow-Simmered Stew

A high fibre slow-simmered stew with egg, lemongrass, ginger and chilli, Thai flavours and no gluten.

Prep time
15 min
Cook time
40 min
Total time
55 min
Servings
4
Calories
448 kcal
Protein
21 g
Carbs
46 g
Fat
20 g
Course
Main

About this Thai stew

High-Fibre Thai Egg Slow-Simmered Stew is a Thai main built around eggs. It takes about 55 min from start to finish, 15 minutes of prep and 40 minutes of cooking, and serves 4.

Cooking method: stew. Difficulty is rated medium. Vegetarian, and marked gluten-free in our data.

Good for: high fibre, meal prep, one-pot wonders.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 8 eggs
  • 400 g canned tomatoes
  • 2 cups red pepper, chopped
  • 2 carrots, chopped
  • 1 onion, diced
  • 300 ml gluten-free stock
  • Seasoning: lemongrass, ginger and chilli
  • Sauce: 1 tbsp fish sauce (or tamari) and 1 tbsp lime juice
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Brown the egg in batches in a heavy pot; set aside.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  2. Step 2. Soften the onion and carrots in the same pot for 5 minutes.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  3. Step 3. Stir in the lemongrass, ginger and chilli and tomatoes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Return the egg, add the stock and bring to a boil.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Cover and simmer for 54 minutes until tender and the sauce thickens.

    Heat
    Low, with small lazy bubbles
    Look for
    Small bubbles break the surface gently; the sauce thickens and the food turns tender.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.

  6. Step 6. Adjust the seasoning and serve with Thai basil and lime wedges.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Add a tablespoon of ground flax or chia for extra fibre.

Equipment you will need

  • Heavy pot with lid
  • Wooden spoon
  • Plate for browned meat

Nutrition per serving

Estimated per serving: 448 kcal, 21 g protein, 46 g carbohydrate and 20 g fat. Roughly 19% of the energy comes from protein, 41% from carbohydrate and 40% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook High-Fibre Thai Egg Slow-Simmered Stew

Substitutions and variations

  • Brown the meat in batches for deeper flavour before adding liquid.
  • Use lentils or chickpeas for a meat-free version and shorten the simmer time.
  • Stews taste better the next day; cool, refrigerate and reheat until piping hot.

Frequently asked questions about High-Fibre Thai Egg Slow-Simmered Stew

How long does High-Fibre Thai Egg Slow-Simmered Stew take to make?

It takes about 55 min in total: 15 minutes of prep and 40 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 448 kcal, with 21 g protein, 46 g carbohydrate and 20 g fat. These are estimates for the recipe's 4 servings.

Is High-Fibre Thai Egg Slow-Simmered Stew gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegetarian: no meat, poultry or fish.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make High-Fibre Thai Egg Slow-Simmered Stew ahead or freeze it?

Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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