Heart-Healthy Shakshouka
Heart-Healthy Shakshouka is a vibrant, nutrient-packed twist on the classic Middle Eastern dish, perfect for those seeking wholesome and flavorful meals. This recipe combines the smoky richness of paprika and cumin with the freshness of bell peppers, onions, and garlic simmered in a hearty tomato base. Protein-rich eggs are gently poached in the spiced sauce, creating a visually stunning and satisfying one-pan dish. Finished with a sprinkle of fresh cilantro and parsley, this shakshouka is a heart-healthy delight that's easy to prepare in just 35 minutes. Serve it hot with whole-grain bread or a crisp side salad for a nourishing, low-fat meal that’s equally suited for breakfast, brunch, or dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion
- 1 red bell pepper
- 3 garlic cloves
- 2 tablespoons tomato paste
- 28 ounces canned crushed tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 6 eggs
- 0.25 cup fresh cilantro
- 0.25 cup fresh parsley
Instructions
Heat olive oil in a large, deep skillet over medium heat.
Chop the onion and red bell pepper finely. Mince the garlic cloves.
Add onion and red bell pepper to the skillet and sauté until the onion becomes translucent and the pepper softens, about 5-7 minutes.
Stir in minced garlic and cook for about 1 minute until fragrant.
Add tomato paste, crushed tomatoes, cumin, smoked paprika, cayenne pepper, black pepper, and salt to the skillet. Stir well to combine.
Reduce the heat to low and let the mixture simmer, uncovered, for about 15 minutes, stirring occasionally, until the sauce thickens slightly.
Create wells in the tomato mixture using a spoon and gently crack an egg into each well.
Cover the skillet and let it cook for about 8-10 minutes, or until the eggs are set to your liking.
Chop fresh cilantro and parsley. Sprinkle them over the cooked shakshouka before serving.
Serve immediately with whole-grain bread or a side salad for a heart-healthy meal.
Nutrition Facts
Calories |
1031 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 2645 mg | 115% | |
| Total Carbohydrate | 79.3 g | 29% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 47.6 g | ||
| Protein | 53.5 g | 107% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 477 mg | 37% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 4105 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
