Shakshuka Recipe: A Nutritious Middle Eastern Breakfast Delight

Shakshuka is a traditional Middle Eastern and North African dish that has gained popularity worldwide. This dish consists of poached eggs in a flavorful, spiced tomato sauce, and it is typically served with warm crusty bread to scoop up the sauce. Shakshuka is often enjoyed as a hearty breakfast or brunch, though it can be eaten at any time of day. Its combination of tomatoes, spices, and eggs makes it a deliciously savory and satisfying meal. Shakshuka can be customized with various vegetables, cheese, or meats, but the basic recipe remains focused on the tomatoes, eggs, and spices.

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Nutrition Information:

Shakshuka is a nutrient-packed dish. It provides a good amount of protein from the eggs, healthy fats from olive oil, and essential vitamins and minerals from the vegetables. Tomatoes are rich in antioxidants like lycopene and vitamin C, which are great for overall health. Olive oil provides heart-healthy monounsaturated fats. The dish is low in carbohydrates, making it suitable for various dietary preferences, including low-carb and gluten-free diets.

Here’s the estimated nutrition per serving (for a basic shakshuka made with two eggs and without additional ingredients):

• Calories: 250-300 kcal
• Protein: 14-18 grams
• Fat: 18-22 grams
• Carbohydrates: 14-18 grams
• Fiber: 4-6 grams
• Sugar: 6-8 grams
• Sodium: 500-600 mg
• Vitamins: High in vitamin A, C, and K
• Minerals: Good source of iron, magnesium, and potassium

Prep Time: 10 minutes
Active Time: 20 minutes
Resting Time: None (Shakshuka is best served fresh)
Total Time: 30 minutes

Cuisine: Middle Eastern, North African
Course: Breakfast, Brunch, Main Course
Servings: 2
Calories per Serving: Approximately 250-300 kcal

Equipment:

• Large skillet or frying pan (preferably cast iron)
• Spoon or spatula
• Knife and cutting board
• Can opener (if using canned tomatoes)
• Plate (for serving)

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 bell pepper (red or green), diced
• 2-3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes or 4-5 fresh tomatoes, chopped
• 1 teaspoon ground cumin
• 1 teaspoon paprika (preferably smoked)
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper (optional for heat)
• Salt and black pepper to taste
• 4 large eggs
• Fresh parsley or cilantro, chopped (for garnish)
• Crusty bread (for serving)

Instructions:

1. Heat the Oil:
   In a large skillet or frying pan, heat the olive oil over medium heat. Once hot, add the chopped onion and bell pepper. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onions are translucent.
2. Add Garlic and Spices:
   Add the minced garlic to the pan and sauté for another minute until fragrant. Then, add the cumin, paprika, coriander, and cayenne pepper (if using). Stir well to coat the vegetables with the spices.
3. Prepare the Tomato Sauce:
   Add the diced tomatoes to the skillet, including their juices if using canned tomatoes. Stir everything together and bring the sauce to a simmer. Reduce the heat slightly and allow the sauce to cook for 10-15 minutes, stirring occasionally. The sauce should thicken and the flavors should meld together. Season with salt and pepper to taste.
4. Create Wells for Eggs:
   Once the tomato sauce is ready, use the back of a spoon to make small wells in the sauce. Crack the eggs into each well carefully, one at a time. Cover the skillet with a lid and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny. If you prefer the eggs to be fully cooked, you can cook them a little longer.
5. Garnish and Serve:
   Remove the skillet from the heat and garnish the shakshuka with fresh parsley or cilantro. Serve immediately with warm crusty bread for dipping into the sauce and eggs.

Tips for Making the Best Shakshuka:

• Adjust the spice level: You can control the heat by adjusting the amount of cayenne pepper or adding a fresh chili for more spice.
• Use fresh tomatoes for a fresher flavor: While canned tomatoes are convenient, using fresh tomatoes will give the shakshuka a lighter and brighter taste.
• Customize the toppings: You can add toppings like feta cheese, olives, or avocado for extra flavor and richness.
• Make it a complete meal: For a more filling meal, consider adding cooked sausage, ground lamb, or roasted vegetables to the sauce.

Conclusion:

Shakshuka is an incredibly versatile and nutritious dish that is easy to prepare and perfect for any meal of the day. Whether you enjoy it for breakfast, brunch, or dinner, this hearty and flavorful dish is sure to satisfy your cravings. With its rich, spiced tomato sauce and perfectly poached eggs, shakshuka offers a comforting meal that can be enjoyed by anyone. Customize it with your favorite ingredients and spice level, and serve it with crusty bread for a complete and delicious experience.

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.