Heart-Healthy Shakshouka
Loaded with vibrant Mediterranean flavors, this Heart-Healthy Shakshouka is a wholesome twist on the classic North African-inspired dish. Featuring a base of nutrient-rich vegetables like sautéed onions, red bell peppers, and garlic cooked in antioxidant-packed crushed tomatoes, this one-pan meal is seasoned with warming spices like cumin, smoked paprika, and a hint of cayenne for a bold flavor profile. The crowning touch is gently poached eggs nestled in the rich tomato sauce, topped with a sprinkle of fresh cilantro and parsley for a burst of freshness. Ready in just 45 minutes, this quick and healthy shakshouka recipe is low in saturated fat and perfect for a nourishing breakfast, lunch, or dinner. Pair it with whole-grain bread or a crisp side salad to enjoy a satisfying, heart-healthy meal that's sure to become a staple in your weekly rotation!
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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
Directions
Step 1
Heat olive oil in a large, deep skillet over medium heat.
Step 2
Chop the onion and red bell pepper finely. Mince the garlic cloves.
Step 3
Add onion and red bell pepper to the skillet and sauté until the onion becomes translucent and the pepper softens, about 5-7 minutes.
Step 4
Stir in minced garlic and cook for about 1 minute until fragrant.
Step 5
Add tomato paste, crushed tomatoes, cumin, smoked paprika, cayenne pepper, black pepper, and salt to the skillet. Stir well to combine.
Step 6
Reduce the heat to low and let the mixture simmer, uncovered, for about 15 minutes, stirring occasionally, until the sauce thickens slightly.
Step 7
Create wells in the tomato mixture using a spoon and gently crack an egg into each well.
Step 8
Cover the skillet and let it cook for about 8-10 minutes, or until the eggs are set to your liking.
Step 9
Chop fresh cilantro and parsley. Sprinkle them over the cooked shakshouka before serving.
Step 10
Serve immediately with whole-grain bread or a side salad for a heart-healthy meal.
Nutrition Facts
| Serving size | (1421.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1030.6 |
| Total Fat 59.9g | 0% |
| Saturated Fat 14.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 1116mg | 0% |
| Sodium 2645.0mg | 0% |
| Total Carbohydrate 79.3g | 0% |
| Dietary Fiber 21.3g | 0% |
| Total Sugars 47.6g | |
| Protein 53.5g | 0% |
| Vitamin D 246IU | 0% |
| Calcium 477.0mg | 0% |
| Iron 17.2mg | 0% |
| Potassium 4105.4mg | 0% |
Source of Calories