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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: 4-6 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