Yes it’s Friday the 13th but this recipe is foolproof! No broken egg yolks here (we hope!). It makes me so happy that we have a whole day dedicated to the humble egg – so versatile, affordable and nutritious. Eggs often get a bad rep for being too high in fat or cholesterol and yes, the egg yolk does contain cholesterol but recent research shows that having 1-2 eggs/day is healthy and in fact, we should be aiming to get in atleast 1 egg/day. Treat yourself to this vibrant and fresh Shakshuka that shows off the egg in all it’s glory!
Foolproof Shakshuka (serves 3-4)
- 1-2 tbsp olive oil
- 1 large yellow onion, chopped
- 2 green peppers, chopped
- 2 garlic cloves, peeled, chopped
- 1 tsp ground coriander
- 1 tsp sweet paprika
- 1/2 tsp ground cumin
- Pinch red pepper flakes (optional)
- 6 tomatoes, chopped
- 1/2 cup tinned tomatoes
- 2 tbsp tomato puree
- 1 tsp honey
- 6 large eggs
- 1/4 cup chopped fresh parsley leaves
- 1/4 cup chopped fresh mint leaves
- Salt and pepper
- Heat 2 tbsp olive oil in a large cast iron skillet. Add the onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring frequently, until the vegetables have softened, about 10 minutes.
- Add the tomatoes, tinned tomatoes, tomato puree, and honey. Simmer until the tomato mixture begins to reduce, about 10-12 minutes. Taste and adjust the seasoning to your liking.
- Using a wooden spoon, make 6 “wells,” in the tomato mixture (make sure the indentations are spaced out). Gently crack an egg into each well.
- Reduce the heat, cover the skillet, and cook on low until the egg whites are set.
- Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like.
The dirty deets on the glorious egg – here we are:
Nutritional composition per egg (roughly 50g):
- Energy (kJ): 308
- Protein (g): 6.29
- Carbohydrates (g): 0.39
- Fat (g): 4.97
- of which Saturated fat (g): 1.5
- Cholesterol (mg): 212
- Sodium (mg): 70