Shakshuka is a traditional dish rich in nutritional benefits. Eggs provide high-quality proteins, while tomatoes offer antioxidants such as lycopene and vitamin C. Bell peppers contain vitamin A, which promotes eye health. Despite its benefits, shakshuka can be high in sodium if too much salt is added. Therefore, it is best enjoyed in moderation as part of a balanced diet. Serving it with whole grain bread can enhance its fiber content.
Delicious Egyptian Shakshuka with Eggs and Tomatoes
Ingredients:
- 4 eggs
- 2 large tomatoes (diced)
- 1 onion (chopped)
- 1 bell pepper (chopped)
- 2 garlic cloves (minced)
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil or vegetable oil
- A pinch of chili flakes (optional)
Preparation Steps:
1. Preparing the Ingredients
Before cooking, it's best to have all ingredients ready for a smooth cooking experience:
- Onion: Finely chopped for a well-blended flavor.
- Bell pepper: Cut into small cubes for easy cooking.
- Tomatoes: Diced into medium-sized pieces to soften while cooking.
- Garlic: Minced finely to enhance the dish’s flavor.
- Spices: Measured and placed in a small dish for easy addition while cooking.
2. Heating the Oil and Creating the Flavor Base
- In a wide pan, heat 2 tablespoons of olive oil or vegetable oil over medium heat until warm.
- Add the chopped onion and sauté for 2-3 minutes until softened and translucent.
- Stir in the minced garlic and cook for 30 seconds, just until fragrant without burning.
- Add the chopped bell pepper and stir for 3-4 minutes until slightly softened.
3. Adding the Tomatoes and Making the Sauce
- Stir in the diced tomatoes, mixing well to distribute evenly.
- Add 1 teaspoon cumin, 1 teaspoon paprika, salt, and pepper to taste.
- Stir the mixture until the spices blend well with the tomatoes.
- Reduce the heat to low and let the sauce simmer for 10-15 minutes, stirring occasionally.
- If the sauce becomes too dry, add ¼ cup of water to prevent sticking and maintain moisture.
4. Adding and Cooking the Eggs Perfectly
- Once the tomato sauce thickens, create 4 small wells in the mixture using a spoon.
- Crack one egg into each well, ensuring space between each egg.
- Cover the pan with a tight-fitting lid and cook on low heat for 5-7 minutes, depending on preference:
- For runny yolks: Cook for 5 minutes.
- For fully set yolks: Cook for 7-8 minutes.
- If you prefer firmer egg whites, sprinkle 1 teaspoon of water around the eggs before covering the pan. The steam will help cook them evenly.
5. Serving and Enjoying the Perfect Flavor
- Turn off the heat and let the shakshuka sit for 1 minute before serving to allow flavors to meld.
- Transfer to serving plates and garnish with a sprinkle of chopped parsley for freshness and color.
- Serve hot with pita bread or toasted bread. For an extra touch of flavor, add crumbled feta cheese or olives.
💡 Tip: For a richer taste, add a pinch of chili flakes or freshly ground black pepper before serving! 😋
Tips for Perfect Cooking
Proper Tomato Simmering 🍅
- Tomatoes should be left to simmer on low heat until they form a thick sauce, giving shakshuka a richer flavor.
- A pinch of sugar can be added to reduce tomato acidity.
- Common Mistake: Not simmering the tomatoes properly leads to excess water release during cooking, making the eggs unevenly mixed with the sauce.
Optimal Temperature 🔥
- Using medium to low heat prevents egg burning and ensures even cooking.
- Covering the pan helps the eggs cook with steam without the need for high heat.
How to Make Shakshuka Creamier Without Adding Cream 🥛
- Add a teaspoon of yogurt or milk to the sauce before adding the eggs.
- Using shredded mozzarella cheese adds a creamy texture with a mild flavor.
- How to make shakshuka creamy without extra fat? Low-fat yogurt or whisking the eggs before pouring them can provide a smoother texture.
Different Ways to Prepare Shakshuka
Cheese Shakshuka 🧀
- Feta or cottage cheese can be added after the eggs are cooked for a creamy texture and unique flavor.
- It is best to add the cheese one minute before turning off the heat so it melts slightly without losing its texture.
- What’s the best cheese for shakshuka? Feta cheese for a light saltiness or cottage cheese for a creamy consistency without excess fat.
Shakshuka with Minced Meat 🥩
- Minced meat is cooked first with onions and spices before adding tomatoes and eggs.
- This version offers a higher protein value, making it a satisfying meal for breakfast or dinner.
- How to keep minced meat from drying out in shakshuka? Add a teaspoon of yogurt or a little water during cooking to retain moisture.
Vegetarian Shakshuka 🌱
- Eggs can be replaced with boiled chickpeas or mushrooms for a rich flavor and plant-based protein.
- Spinach or zucchini can also be added to enhance nutritional value.
- Can eggs be replaced with another plant-based ingredient in shakshuka? Yes, chickpeas, crumbled tofu, or even roasted eggplant can be delicious alternatives.
Shakshuka Variations Around the World
Egyptian Shakshuka 🇪🇬
- Uses strong spices like cumin and dried coriander, giving it a distinctive flavor.
- Eggs are stirred into the tomatoes instead of being left whole.
Algerian Shakshuka 🇩🇿
- Includes diced and fried potatoes along with tomatoes and peppers.
- Sometimes dried meats like kefteh or cured meat are added.
Tunisian Shakshuka 🇹🇳
- Famous for using spicy harissa, making it more flavorful than other versions.
- Often includes merguez (Tunisian sausage) for extra richness.
- Which type of shakshuka is the spiciest? Tunisian shakshuka due to the use of harissa and bold spices.
Creative Serving Ideas
Inside Toasted Pita Bread
- Shakshuka is placed inside pita or samoli bread, making it a perfect portable meal.
As a Sandwich Filling 🥪
- Can be served inside toasted sandwiches or baguettes with melted cheese.
With Rice 🍚
- In some countries, shakshuka is served as a side dish with white rice for a complete meal.
- Can shakshuka be eaten in unconventional ways? Yes, it can be enjoyed in sandwiches, inside pita bread, or with rice for added variety in texture and flavor.
Frequently Asked Questions
What is the difference between shakshuka and eggs with tomatoes?
- Shakshuka includes strong spices and well-simmered tomatoes, while eggs with tomatoes are lighter without intense seasoning.
Can shakshuka be made without oil?
- Yes, a non-stick pan can be used, and a little water can replace oil for cooking the vegetables.
What is the best type of bread to serve with shakshuka?
- It is best served with local bread, toasted bread, or whole grain bread to increase fiber content.
How can I make shakshuka diet-friendly?
- Use less oil, add vegetables like spinach or mushrooms, and reduce the number of eggs or use only egg whites.
Can shakshuka be stored and reheated?
- Yes, it can be stored in the fridge for two days and is best reheated on low heat with a spoonful of water.
Nutritional Values and Benefits
1. Eggs (4 eggs)
- Calories: 280 kcal
- Protein: 24g
- Fat: 20g
- Vitamin D: 3.2 mcg (16% of daily requirement)
- Nutritional Benefit: Eggs are rich in high-quality protein, helping build muscles and enhancing brain health due to their choline content.
2. Tomatoes (2 large - about 300g)
- Calories: 54 kcal
- Vitamin C: 36 mg (40% of daily requirement)
- Lycopene: 7 mg
- Nutritional Benefit: Tomatoes contain antioxidants like lycopene, which support heart health and protect cells from damage.
3. Onion (1 medium - 100g)
- Calories: 40 kcal
- Fiber: 1.8g
- Vitamin C: 7 mg (10% of daily requirement)
- Nutritional Benefit: Onion boosts immunity and supports heart health due to its anti-inflammatory sulfur compounds.
4. Bell Pepper (1 medium - 120g)
- Calories: 25 kcal
- Vitamin A: 370 mcg (40% of daily requirement)
- Vitamin C: 95 mg (100% of daily requirement)
- Nutritional Benefit: Bell peppers are rich in vitamin A, essential for eye health, and vitamin C, which strengthens immunity.
5. Olive Oil (2 tbsp - 30ml)
- Calories: 240 kcal
- Healthy Fats: 28g
- Antioxidants: 20 mg
- Nutritional Benefit: Olive oil contains monounsaturated fats that promote heart health and help reduce inflammation.
6. Garlic (2 cloves - 6g)
- Calories: 9 kcal
- Vitamin B6: 0.2 mg (15% of daily requirement)
- Sulfur Compounds: 5 mg
- Nutritional Benefit: Garlic boosts immunity and lowers blood pressure due to its organic sulfur compounds.
Nutritional Summary
Shakshuka is a balanced meal, rich in protein, healthy fats, and antioxidants, making it a nutritious choice for breakfast or dinner. Its nutritional value can be enhanced by adding spinach or cottage cheese for extra calcium and iron.
💡 Tip: For a lower-fat shakshuka, reduce the oil quantity or replace it with coconut oil.
