Shakshuka is a delicious, healthy, high-fibre, high-protein, low-GI meal that is great for breakfast or a hearty lunch. Before adding the eggs, the tomato & bean mix can be made ahead of time and frozen, so all you need to do is bring back to temperature and cook the eggs for a quick, healthy meal. It’s also vegetarian, and can be made vegan by eliminating the eggs. There are many variations of this dish on the internet – with fetta, chorizo, sourdough, without the beans. Choose your own combo 🙂
Serves 2, but can serve 4 if adding a piece of toasted sourdough per person
- 1 tbsp oil
- 2 celery sticks, finely diced
- 1 large carrot, finely diced
- 1 red onion, finely diced
- 2 cloves garlic, minced
- 400g tin crushed tomatoes (~ 1 1/2 cups) – you can also use fresh tomatoes
- 250ml vegetable stock (~ 1 cup)
- 400g tin cannellini or butter beans, drained
- 1 tbsp tomato paste
- 1 tsp chilli powder
- 1/2 tsp ground cumin
- 4 eggs
- salt, pepper
- Fresh parsley, to serve
- Heat the oil in a casserole dish or frying pan (that you can put a lid on later), and add the finely diced celery, carrot, red onion and garlic. Cook over a medium heat until the vegetables are soft and translucent.
- Fry off chilli powder and cumin until fragrant, then tomato paste. Turn down heat, and add tomatoes, stock and beans and simmer for 15-20 minutes or so, until sauce has reduced to become thick and rich. At this point, if you’re doubling the batch or making ahead of time, turn off heat and store until wanting to serve fresh.
- Make 4 wells in the tomato sauce in the pan, and crack in the eggs. Turn the heat down to medium-low, cover the pan with a lid, and allow to steam until the eggs are cooked to your liking.
- Serve topped with fresh parsley and salt/pepper.