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BreakfastLow carb, high fatVegetarianBalancedEggs€€

Traditional Shakshuka with Feta and Fresh Herbs

Name: Traditional Shakshuka with Feta and Fresh Herbs
Prep time: 13 min
Cook time: 20 min
Total time: 33 min
Yield: 2
Ingredients: 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 1 medium Peppers, bell, red, raw; 2 clove Garlic, raw; 1 tsp Spices, caraway seed; 1 tsp Spices, pepper, red or cayenne; 400 g WHOLE PEELED PLUM TOMATOES PELATI; 4 piece Eggs, Grade A, Large, egg whole; 50 g Cheese, feta, whole milk, crumbled; Parsley, fresh; 0.5 tsp Spices, pepper, black; Salt, table, iodized

A classic North African one-pan dish. Poached eggs in a rich, spicy tomato sauce with bell pepper and cumin, topped with creamy feta cheese.

Prep time13 min

Cook time20 min

Total time33 min

Servings2

Recipe

Oil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumPeppers, bell, red, raw1 mediumGarlic, raw2 cloveSpices, caraway seed1 tspSpices, pepper, red or cayenne1 tspWHOLE PEELED PLUM TOMATOES PELATI400 gEggs, Grade A, Large, egg whole4 pieceCheese, feta, whole milk, crumbled50 gParsley, freshSpices, pepper, black0.5 tspSalt, table, iodized

A large, deep-sided pan (preferably cast iron) with a lidWooden spoonKnife and cutting board.

Per servingTotal

Calories:382.9 kcal765.8 kcal

Protein:20 g40 g

Carbohydrates:24.7 g49.3 g

Fiber:7.7 g15.4 g

Water:197.2 ml394.4 ml

Fat:23 g45.9 g

Micronutrients

Sugar:13.2 g26.4 g

Saturated fat:7.8 g15.5 g

Cholesterol:394.3 mg788.5 mg

Sodium:447.7 mg895.3 mg

Potassium:493 mg985.9 mg

Calcium:223.6 mg447.2 mg

Iron:3.7 mg7.4 mg

Magnesium:42.1 mg84.1 mg

Zinc:2.5 mg5 mg

Phosphorus:344.7 mg689.3 mg

Vitamin C:104.9 mg209.8 mg

Vitamin A:338.3 µg676.5 µg

Vitamin D:2.1 µg4.2 µg

Vitamin B12:1.3 µg2.6 µg

Instructions

1Heat the olive oil in a large pan over medium heat. Add the chopped onion and red bell pepper. Sauté for about 5–7 minutes, until the onion softens and turns translucent and the pepper starts to take on some color. This is the key base for the sauce's sweetness.
2Add the garlic and spices (cumin, smoked paprika, chili). Sauté for 1 minute until the spices become fragrant, being careful not to burn the garlic.
3Stir in the tomatoes (along with their juice). If using whole peeled tomatoes, crush them in the pan with a wooden spoon. Reduce the heat and let the sauce simmer gently for 10 minutes, until it thickens and the flavors combine. Season with salt and pepper to taste (be moderate with the salt, as the feta will be salty).
4Using the back of a spoon, make 4 to 5 wells ("nests") in the sauce. Carefully crack one egg into each well.
5Cover the pan with a lid and cook over low heat for 5–8 minutes. The time depends on how runny you want the yolk. The egg white should be fully set (white), while the yolk remains soft.
6Uncover the pan, sprinkle with crumbled feta and fresh parsley (or cilantro). Serve immediately, preferably with a piece of crusty bread for dipping.

Nutritional benefits

Thanks to the high lycopene content from cooked tomatoes, this dish provides strong antioxidant protection for cells against free radicals.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.