healthy shakshuka recipe

healthy shakshuka recipe

This healthy shakshuka recipe is based on a classic dish of eggs poached in a spicy tomato sauce. Many varieties of this dish exist including green shakshuka made with spinach or other greens and shakshuka made with minced beef or lamb. Like many regional dishes that have been around for generations, the purported origins of this dish vary from Tunisia to Israel to the Middle East. No matter where it originated, this healthy shakshuka recipe is delicious and easy to make.

healthy shakshuka recipe

I use sautéed onions and bell peppers in my recipe because the sweetness helps balance out the acidity of tomatoes. A touch of honey and briny nuggets of feta cheese round out the flavors and poached eggs add a hit of protein. Spicy tomato and pepper shakshuka is hands down my favorite healthy brunch and I’m so excited to share the recipe with you. Serve it up with a side of whole wheat pita and enjoy a healthier morning!

How to make shakshuka:

  1. Sauté onions and red bell peppers until they are soft. Add the spices and garlic and cook until fragrant.
  2. Add the contents of a can of plum tomatoes. Allow the spice tomato sauce to simmer, developing a rich, delicious flavor.
  3. Crack the eggs in the tomato sauce and let the mixture simmer until the eggs are cooked to your liking.
  4. Top with crumbled feta cheese and fresh parsley, serve with toasted crusty bread.

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healthy shakshuka recipe

healthy shakshuka recipe


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5 from 1 review

  • Author: Sepideh Esmaili Campos
  • Total Time: 1 hour
  • Yield: 46 servings 1x

Description

This healthy shakshuka recipe is a delicious blend of red bell peppers and spicy tomatoes with poached eggs. Perfect for breakfast, lunch or a quick dinner. 


Ingredients

Scale
  • 3 Tablespoons olive oil 
  • 1 yellow onion, diced 
  • Kosher salt 
  • 2 red bell peppers, seeds and ribs removed, diced 
  • 4 cloves garlic, minced 
  • 1 1/2 teaspoons smoked paprika 
  • 1/2 teaspoon ground cumin 
  • 1/21 teaspoon red pepper flakes*
  • 1, 28-ounce can plum tomatoes [I use Cento San Marzano tomatoes]
  • 1 Tablespoon honey 
  • 6 eggs 
  • 3 ounces feta cheese, crumbled (optional)
  • Fresh parsley or green onions to garnish 
  • flaked salt for the egg yolks 
  • Whole wheat pita or toasted crusty bread for serving 

Instructions

  1. Heat the olive oil in a large, 12″ cast iron skillet or a large sauce pan with a lid, over medium heat for 3 minutes. 
  2. Add the onion and ½ teaspoon salt. Cook the onion, stirring occasionally, until softened and translucent, 8-10 minutes. 
  3. Add the bell peppers and ¼ teaspoon salt. Cook until the peppers are soft, 6-8 minutes. 
  4. Add the minced garlic, paprika, cumin and red pepper flakes. Cook and stir until fragrant, 30 seconds. 
  5. Empty the plum tomatoes and their juices into the pan. Fill the empty can up 2/3 of the way with filtered water and add the water to the pan. 
  6. Stir the mixture and break some of the tomatoes down with a wooden spoon. 
  7. Add the honey and ¼ teaspoon salt. Bring the mixture to a simmer and reduce the heat to low. 
  8. Simmer the tomatoes over low heat until thickened and delicious, 30 minutes. Be sure to stir the tomatoes occasionally (scraping the sides and bottom of the pot with a wooden spoon) so the sugar from the honey and vegetables doesn’t burn. 
  9. Taste the sauce and adjust salt as necessary. 
  10. Make 6 little wells in the tomato sauce.
  11. Crack the eggs into the shakshuka, one in each well. 
  12. Increase the heat back up to medium, cover the pot and simmer until the eggs are cooked to your liking, 8-10 minutes. 
  13. Remove the pot from the heat, garnish with feta cheese (if using) and parsley [sprinkle some flaked salt on the egg yolks] and serve with whole wheat pita bread. 

Notes

*This recipe was updated on 5/19/23. Prior to that date, my recipe used 2-3 Tablespoons of Harissa paste instead of paprika, cumin and red pepper flakes. Since most store bought harissa is made with canola oil, I opted to make my own spice mix to avoid the inflammatory oils. If you prefer, you can omit the spices and use harissa paste instead. Start with 2 Tablespoons and adjust if you prefer the sauce more spicy. 

  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Category: Eggs
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1/4 of the sauce + 1 egg
  • Calories: 261
  • Sugar: 10.5grams
  • Sodium: 349mg
  • Fat: 20grams
  • Carbohydrates: 14grams
  • Fiber: 1.7grams
  • Protein: 10grams
  • Cholesterol: 183mg
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2 Comments

  1. Rarely do you find a delicious and super-healthy dish. I followed this and it came out perfectly. Very filling for brunch or dinner.






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