Spiced Tomato and Onion Shakshuka

Smokey Tomato and Onion Shakshuka

Shakshuka is a delicious and highly nutritious middle-eastern dish often served at breakfast, yet it’s hearty enough to be served as a light meal too. With my middle-eastern background this was a firm favourite growing up and now with my nutrition background, it’s still a firm favourite! With onions, tomatoes and red pepper as the main basis of this dish, it’s a fabulous way to eat your veggies at the start of the day.

Smokey Tomato and Onion Shakshuka

Shakshuka is a delicious and highly nutritious middle-eastern dish often served at breakfast, yet it’s hearty enough to be served as a light meal too. With my middle-eastern background this was a firm favourite growing up and now with my nutrition background, it’s still a firm favourite! With onions, tomatoes and red pepper as the main basis of this dish, it’s a fabulous way to eat your veggies at the start of the day.
Total Time20 mins
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 4-6 Eggs, preferably organic
  • 2 large Onions, finely sliced
  • 4 cloves Garlic
  • 1 Large Sweet Red Pepper, finely sliced
  • 4 large Tomatoes, finely chopped or one 400g tin plum tomatoes
  • 1 tsp Smoked Paprika
  • 1 pinch Cayenne Pepper (optional)
  • Olive Oil
  • 1 tsp Salt
  • 1 Small bunch Flat Leaf Parsley – finely chopped for garnish

Instructions

  • Heat the oil in a large skillet or frying pan over a moderate heat and add the onions and garlic.
  • Cook for approximately 5 minutes, allowing them to “sweat” until they are soft, stirring to ensure it doesn’t stick or brown. 
  • Add the peppers and the paprika and cayenne (if using) and cook for a further minute before. 
  • Add the tomatoes, reduce heat and allow to gently simmer for approximately 10 mins, until the sauce has thickened slightly.
  • Gently crack the eggs on top of the tomato mixture around the pan.
    Healthy Shakshuka

Notes

Shakshuka TIPS:
After 2 mins, cover the frying pan to allow the eggs to cook thoroughly on top yet keeping the yolk soft and runny
If you’re worried about cracking the egg, break it into a small cup or ramekin first and then gentle lower it onto the tomato mixture
Sprinkle with chopped parsley and serve your shakshuka warm, straight from the pan. It’s a great sharing dish!
Serving Suggestions:
Serve with chunky bread to mop up all the flavours!
Serve with simple green salad for a light meal.
 

Nutritional Nugget:

With its vibrant colour, vegetable ingredients and middle eastern origin, Shakshuka is a classic mediterranean dish and epitomises what makes this diet one of the healthiest in the world. CLICK HERE to find out more about the Mediterranean diet and what it actually means?

This diet has been found in a number of geographical areas known as the Blue Zones; regions in the world where people live the longest. These areas have been well researched and characterised. For more on these fascinating regions, CLICK HERE


Want to get started with Intermittent Fasting?

Check out my comprehensive beginner’s guide to get you going.

Intermittent Fasting Guide

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