Healthy Shakshuka

Healthy Shakshuka is an African dish that has become very popular all over the world for its delicious mix of flavors and simplicity. The time to prepare this main course is 10 minutes, while cooking is 20 minutes.

Hello everyone, who likes egg dishes, come here and cheer! Eggs have a unique taste even though they are processed into various dishes, especially main dishes. You will love the Healthy Shakshuka main dish because it is delicious and the texture of the egg is soft so it is easy to chew.

Traditionally, this main course consists of processed eggs with the addition of spicy tomato sauce and paprika, often seasoned with various types of herbs and spices.

To make Healthy Shakshuka, you can buy the ingredients at the market or supermarket. The main ingredient in making this main course is eggs. Other ingredients are onions, peppers, tomatoes, various spices, and fresh vegetables.

First and foremost, the key to making Healthy Shakshuka is choosing the best quality and freshest ingredients.

Apart from that, it is also important to choose vegetables for this main course. Choosing organic vegetables from the market or supermarket, such as ripe tomatoes, peppers, onions, and garlic, ensures that your main courses are full of essential nutrients and free from pesticides or harmful chemicals. These vegetables are rich in vitamins, minerals, and antioxidants that support health.

By using fresh and healthy ingredients, combining different types of vegetables, choosing healthy cooking oils, and experimenting with spices and seasonings, you can create a main course that satisfies and pleases your taste buds and is healthy for your body. Whether enjoyed as breakfast, brunch, or dinner, Healthy Shakshuka will surely become a favorite.

What is special about this main course?

Rich nutrition

Complete the ingredients for Healthy Shakshuka with various types of vegetables that are rich in vitamins, minerals, and antioxidants. With the addition of vegetables such as spinach, this main course becomes more nutritious and helps meet the body’s daily nutritional needs.

Low Calories

Choosing ingredients that are low in calories and high in fiber, such as vegetables and natural spices, Healthy Shakshuka is a suitable choice for those who care about calorie intake and want to maintain a healthy weight.

Healthy Fats

Replacing olive oil or avocado oil from cooking oils provides monounsaturated fats which are good for heart health. This helps improve the fat profile in dishes and supports overall health.

Antioxidant and Anti-inflammatory

Thanks to the addition of natural spices and seasonings such as tomatoes, paprika, and others, Healthy Shakshuka is rich in antioxidants and anti-inflammatory compounds. It helps fight oxidative stress and inflammation in the body, supporting a healthy immune system.

Flavor Variations

Adding various vegetables and spices to the sauce, Healthy Shakshuka offers a richer and more complex variety of flavors. This makes the dish more interesting and satisfying to the taste buds.

Nutrient Content

Calories: About 200-300 calories per serving, depending on the portion size and amount of oil used.

Protein: Approximately 10-15 grams of protein per serving, if using eggs, tofu, or nuts.

Fat: About 10-15 grams of fat per serving, with most of it coming from healthy olive oil or avocado oil.

Carbohydrates: About 15-20 grams of carbohydrates per serving, mainly from vegetables such as tomatoes, peppers, and green vegetables.

Fiber: Approximately 5-8 grams of fiber per serving, mainly from the use of vegetables and herbs in the sauce.

Vitamins and Minerals: Rich in vitamin A, vitamin C, vitamin K, folate, potassium, and magnesium from the various vegetables in the recipe. It also contains antioxidants and anti-inflammatory compounds from spices such as paprika and garlic.

Beyond its nutritional benefits, Healthy Shakshuka has cultural significance as a dish that is often eaten with family and friends. The uniqueness of this dish allows for adaptation to regional preferences and seasonal ingredients, making it a favorite across various cultures.

Recommended Servings

As breakfast, serve it with whole wheat bread or pita for a balanced morning meal. For lunch or dinner, serve it with a fresh salad or steamed vegetables for a complete main course. Eat it as breakfast, lunch, or dinner, Healthy Shakshuka offers a delightful culinary experience while enhancing the health and safety of food consumption.

Additional food recommendations for Healthy Shakshuka

Healthy Shakshuka is a versatile dish and can be enjoyed with a variety of accompaniments. Here are several options for how to eat this main course.

Bread: serving Healthy Shakshuka is perfect with slices of whole wheat bread or toast. You can use bread to mop up the sauce or soak it in the rich sauce.

Brown rice: If you want a more filling dish, serve Healthy Shakshuka over cooked brown rice. This will add additional texture and nutrition to your main course.

Avocado: Fresh avocado slices are a delicious addition that complements Healthy Shakshuka. The avocado flavor will complement each other with tomato sauce and eggs.

What are you waiting for? Let’s make Healthy Shakshuka!

Ingredients of Healthy Shakshuka

• 2 tbsp Extra Virgin Olive Oil
• 1 medium Onion chopped
• 1 Red Bell Pepper seeded and diced
• 3 clove Garlic chopped
• ¼ tsp Cayenne Powder
• 1 tsp Paprika
• ½ tsp Ground Cumin
• ½ tsp Salt
• ¼ tsp Pepper
• 28 ounce Can Tomato
• 6 Egg
• 1 cup Spinach
• 3 ounce Feta Cheese crumbled
• ½ bunch Fresh Cilantro
• ½ bunch Fresh Parsley
• Toasted Bread serving

How to Make Healthy Shakshuka

First, heat olive oil in a pan over medium heat, then saute onion and red bell pepper until fragrant and translucent then add garlic, cayenne, paprika, cumin, salt, and pepper, stir, and saute for another minute.

Second, pour the can of tomatoes with the juice, then break down the tomatoes and simmer for about 15 minutes, stirring constantly.

After that, add spinach and cook until wilted. Use a spoon to make a well in the sauce and crack the egg into each well.

Cover the pan and cook for 5-8 minutes over low heat.

Lastly, sprinkle it with crumbled feta cheese, chopped fresh cilantro, and parsley, and serve with toasted bread.

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