Easy Healthy Shakshuka
Shakshuka is an easy-to-make and surprisingly healthy breakfast or lunch option, bringing together the health benefits of eggs and cooked tomatoes.
If you’ve never heard of or tried Shakshuka, you are seriously missing out! Shakshuka is a traditional Middle Eastern dish (now served across cafes & restaurants in London, and worldwide!), that consists of a thick tomato sauce with poached eggs cooked inside. Some good bread alongside for dipping is obligatory! If you only ever order it in restaurants, it can appear quite complicated, but it’s actually incredibly easy once you learn how to make it yourself! Follow along this easy recipe from Dr Michelle Braude to create the perfect brunch..
Nutrition Notes
Shakshuka is an excellent meal to eat if your doctor has recommended a mediterranean diet to reduce cholesterol, blood pressure and improve your cardiovascular (heart) health.
Cooking shakshuka at home allows you to control the amount of salt and oil used, which can be quite high when ordered in a restaurant.
Eggs are a great source of protein, low in fat and carbs, and a fantastic source of folate, iron, zinc, selenium, Vitamin D, B Vitamins, choline and lutein. Choline helps ensure proper functioning of the brain and combats inflammation, while lutein is a carotenoid that is good for your eyes. B Vitamins make eggs a good food for your hair and nails and Vitamin D boosts immunity, facilitates the absorption of calcium and phosphorus and keeps your bones, teeth and muscles strong.
Cooked tomatoes have long been acknowledged as beneficial for your health. Tomatoes are rich in Lycopene, a carotenoid responsible for their red colour and a powerful antioxidant which protects the body from cell damage and can decrease cancer and heart-disease risk. The best part is that cooking tomatoes actually increases the Lycopene content, which is one of the reasons why Shakshuka is considered such a healthy meal.
Recipe
Serves 2
1 tbsp olive oil
1 medium onion, sliced
¼ tsp. garlic powder
2 x 400g tins of chopped tomatoes
1 tsp. chili powder
1/2 tsp. cumin
1 tsp. paprika
1/2 tsp. sea salt
4 large eggs
2 tbsp fresh chopped parsley
Salt and fresh black pepper, to taste
Thick wholemeal bread or pitta bread, to serve.
Method
Heat the oil in a large lidded frying pan over medium heat. Add the onion and sauté for around 5 minutes or until translucent.
Add in the garlic powder, chilli powder, cumin, and paprika and cook for 1 minute. Add the diced tomatoes and sea salt and bring to a boil.
Reduce the heat simmer for 20-30 minutes, or until broth has thickened completely.
Create 4 small “pockets” in the sauce for the eggs and break the eggs directly into wells. Season them lightly with salt and pepper.
Turn the heat down very low and cover the pan with a lid. Let cook for about 8 minutes, or until the eggs are just set on top (cook for longer if you prefer more well done eggs).
Top with fresh chopped parsley and black pepper. Serve immediately with plenty of fresh bread or pita for dipping.
Optional extras:
Add a pinch of cayenne pepper to the sauce (along with the additional spices) if you like things hot and spicy!!
Add feta cheese on top right before serving.
Add sliced red or yellow pepper (or both!) when sautéing the onions.
About the Author
Dr Michelle Braude is a medical doctor and nutritionist. she is the author of the bestselling book The Food Effect Diet, which was serialised by The Times UK in January 2018. She launched her second book, The Food Effect Diet Vegan in 2020.
Michelle combines her knowledge in the fields of medicine and nutrition, as well as her passion for cooking and all things food, to help clients with medical conditions, as well as those looking to lose weight, improve their diet, and optimise their overall health and well-being.
Dr Michelle Braude on INSTAGRAM: @thefoodeffectdr
THE FOOD EFFECT Website: www.thefoodeffect.co.uk
Full Bio below…
