Looking for a delicious savoury breakfast packed with nutrients? Shakshuka, a North African and Middle Eastern dish, is an excellent choice. Made by poaching eggs in a savoury tomato sauce, infused with peppers, onions and spices, Shakshuka is the ultimate comfort food with a healthy twist. It’s also loaded with essential nutrients that make it a great way to start the day.
Eggs are the star of this dish, providing high-quality protein, essential for muscle repair and growth. They’re also rich in vitamins B12 and D, as well as selenium, which support immune health. The yolks contain healthy fats that are important for brain function and hormone production. Tomatoes are a great source of vitamins C and K, potassium, and folate. They’re especially rich in the antioxidant lycopene, which supports heart health and has anti-inflammatory properties. Cooking tomatoes, as in this dish, can increase the body’s absorption of lycopene, making Shakshuka an antioxidant powerhouse.
Red bell peppers are high in vitamin C, a powerful antioxidant that supports immune health and collagen production for skin health. They also contain beta-carotene, which the body converts into vitamin A to maintain healthy vision. Garlic has been linked to reduced blood pressure and improved cholesterol levels due to its sulfur compounds, such as allicin. It also adds a depth of flavour to the Shakshuka base.
Spices in Shakshuka, like cumin and paprika, add not only warmth but also digestive benefits. Cumin is known for aiding digestion and boosting the immune system, while paprika provides vitamins A and E, which help in reducing inflammation. Olive oil is rich in monounsaturated fats, which are beneficial for heart health.
It also contains anti-inflammatory compounds and antioxidants, adding both flavour and health benefits to the dish. Whole-grain bread is an excellent side for Shakshuka, providing complex carbohydrates that digest slowly keeping one full longer and helping to stabilize blood sugar levels. It’s also a good source of dietary fiber, which supports digestive health and promotes a healthy gut microbiome.
INGREDIENTS
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 can (400g) diced tomatoes or 4 ripe
tomatoes, chopped - 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 4 large eggs
- Fresh parsley or cilantro to garnish
- Whole-grain bread, for serving
INSTRUCTIONS
Prepare the Base:
In a large skillet, heat the olive oil over medium heat. Add chopped onion and diced bell peppers, and cook until softened,
about 5 minutes. Add garlic and cook for another minute until it fragrants.- Add Tomatoes and Seasoning:
Stir in the diced tomatoes, tomato paste,cumin, and smoked paprika. Season with salt and pepper, then let the sauce simmer for 10–15 minutes until it thickens.
Add Eggs:
Using a spoon, create small wells in the sauce and carefully crack an egg into each. Cover the skillet and cook for 5–7 minutes,
or until the eggs reach your desired level of doneness (runny or fully cooked).
Garnish and Serve:
Sprinkle fresh parsley or cilantro on top, then serve immediately with slices of whole-grain bread. Tip: Yellow yolk eggs work best for this
recipe. If you like cheese, crumbled feta cheese on top is a delicious addition. This meal goes well with sliced avocado too.
