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Healthy Shakshuka Recipe: Try it!

April 2, 2024   13 Comments

This healthy shakshuka recipe is for those who have never even heard of shakshuka.

Healthy Shakshuka Recipe: Try it!

I hadn’t heard of it either until I encountered it on a brunch menu in Mexico (over a year ago). What is this mysterious “shakshuka”? I did know I was going to like it because it has tomatoes and eggs (a great combo).

Shakshuka (also spelled shakshouka or chakchouka) is a big pan of eggs poached in a sauce of tomatoes, peppers, onions, garlic, and olive oil. It may be spiced with cumin, paprika, and cayenne pepper. The recipe has been around in Mediterranean cultures for centuries.

Since I found it in Mexico - I was quite confused to see that it was Mediterranean. But, if you think about it for a second - Mexican food features tomatoes, peppers, eggs, cumin… It makes sense that it migrated to Mexico.

At any rate, I fell in love and was thrilled to find recipes that confirmed my suspicion that shakshuka is healthy. YES!

I added feta cheese to this shakshuka but you don’t have to. If you leave it out, you will have almost no points for Blue or Purple WW program members. The only thing that counts in the recipe is the one tablespoon of olive oil.

I added the feta because I think it makes it more tasty. Also, my kids will eat anything with cheese in it. It is still a healthy shakshuka with the feta as I don’t use too much.

How do you make it? First, you make a thick tomato sauce. Then you float some eggs on top and send the pan into a preheated oven. The oven cooks the eggs and then you eat it with some nice bread (or not).

You can eat this healthy shakshuka for breakfast, lunch, or dinner. I like to make an extra one and eat it all week. It is delicious heated up in the microwave but it does not freeze well.

You could freeze the sauce part before you put in the feta and the eggs.

Have you tried a healthy shakshuka? What did you think of it?

Healthy Shakshuka Recipe

2.8 from 14 reviews

Makes 6 servings
Prep time: 15 min
Cook time: 35-40 min

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Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, peeled and thinly sliced
1 large red bell pepper, seeded and thinly sliced
3 garlic cloves, peeled and thinly sliced
1 teaspoon ground cumin
1 teaspoon paprika
1/8 teaspoon ground cayenne
1 (28 ounce) can whole plum tomatoes with juices, coarsely chopped
1/4 teaspoon ground black pepper
5 ounces feta cheese, crumbled
6 eggs
chopped cilantro or parsley for serving (optional)

Instructions

Heat oven to 375 F. Heat a large oven-proof skillet to medium-low and add oil, onion, and bell pepper. Saute until softened but not browned about 15 minutes. Add the garlic, and saute for one minute. Add the cumin, paprika, and cayenne. Toast the spices for one minute. Add the tomatoes and black pepper and cook for about five minutes at medium high to reduce the tomatoes a little bit. Mix in the feta and taste for flavor (the dish might need more salt depending on your canned tomatoes). Add salt, cumin, more cayenne - whatever makes it taste better to you.

Crack the eggs one by one adding them on top of the sauce. Place pan in oven and roast the shakshuka until the eggs are your desired doneness - about 7 minutes for runny eggs - 11 minutes for more solid yolks.

Serve with cilantro or parsley.

Nutrition Facts

One serving: 188 calories, 12.2 g fat, 5.3 g saturated fat, 10.7 g carbohydrates, 6.6 g sugar, 10.7 g protein, 2.5 g fiber, 334 mg sodium, 5 Green, 3 Blue, 3 Purple WW SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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13 Comments:

Shakshuka is a dish I love, but it doesn't love me because of tomatoes. I'd eaten it for years, first trying it in Israeli restaurants near me at the time. Mine had bell peppers, too. If I can come up with a tomato alternative, I'll be right back in the game. Maybe butternut squash? Hmmmm...

Looks kind of like a holiday dish, Christmas-y. I can't wait to try this. Thank you Snack Girl!

Shackshuka means “a mixture” or “all mixed-up”. I know this dish as Eggs in Purgatory. It’s good! Eggy and as spicy as you like. Cumin, cayenne pepper, chili powder or curry powder are spices one can use to add heat and flavor.

My version is easier: 1 can stewed tomatoes, 2 tbs. real butter, 1 tsp. Basil, 1/4 tsp. white pepper and 3 eggs (or 4). Bring to a boil in the frying pan, stir well, crack eggs in a small bowl and slide them on top of tomato mixture. Cover. Poach eggs for about 4 minutes and then turn eggs over to cook the tops of the eggs. Cut up 6 steamed corn tortillas (1 minute in the microwave), arrange on a plate and serve the eggs on top, pour the rest of the mixture over the eggs and tortillas.

If anyone has a problem digesting their food as I do, I drink 1 to 2 tbs. apple cider vinegar diluted with water. Check out videos about this on YouTube. Check with your doctor because those with ulcers or other really bad stomach problems should not do this.

★★★★

Shakshouka شكشوكة originated in the 16th century in North African countries of Libya and Tunisia. Shakshouka is an arabic word meaning "all mixed up" in Tunisian arabic dialect.It is the quintessential meal of Arabic cuisine traditionally served in a cast iron pan or tajin in Morocco. Thank you

Similar to recipes that I've used - all good. Like IFortuna, I generally don't bother with the oven, just cover the pan for a couple of minutes. Also, I haven't made it from scratch since discovering that it works with just about any left over sauce from pasta or curry, maybe with some added onions, peppers, garlic, or even mushrooms.

★★★★★

P.s. I really like your idea of adding feta cheese, and will try it.

@Dolores, try googling "Shakshuka no tomatoes." Bunch of recipes come up using ingredients like sweet chard or spinach.

Oops! That s/b Swiss chard.

@Dawn D, Great idea - I will do that. Both spinach and swiss chard sound amazing. Thanks!

Right up my alley! Looks delicious. Can’t wait to try it. And nope never heard of it. Thanks Snack-Girl!😀

What a delightful introduction to shakshuka! This recipe offers a delicious and healthy twist on a Mediterranean classic. I appreciate the versatility, whether you're following a specific dietary plan or simply seeking vibrant flavors. The addition of feta cheese sounds irresistible! Can't wait to try it for any meal of the day. Thanks for sharing this mouthwatering recipe! 🍳🌶️🍅

@DawnD and everyone else - I tried so far making it on a spinach bed. Onions, EVOO, and some feta cheese - amazing! And no stomach upset. I will be looking out for other ideas. Next will be swiss chard or pureed roasted red peppers. Again, DawnD, thanks for the heads up!

★★★★★

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