Shakshuka
Eggs gently poached in a cumin-scented tomato and pepper sauce, finished with feta and parsley. Bring the pan to the table.
- Total time
- 35 min
- Servings
- 2
- Calories
- 324
- Protein
- 18 g
- Protein
- 18 g 22%
- Carbs
- 19 g 23%
- Fat
- 21 g 55%
- Vegetarian
- Pescatarian
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 1 tbspolive oil
- 1 mediumonion, sliced
- 1 mediumred bell pepper, sliced
- 2 clovesgarlic, minced
- 1 tspcumin
- 1 tsppaprika
- 400 gcanned tomatoes
- ¼ tspsalt
- 4 largeegg
- 30 gfeta, crumbled
- 5 gparsley, chopped
- 2 sliceswhole wheat bread, for dipping (optional)
Steps
- Heat the oil in a deep skillet over medium heat. Cook the onion and pepper for 6 to 8 minutes until soft.
- Add the garlic, cumin and paprika and stir for 1 minute.
- Add the tomatoes and salt and simmer for 8 to 10 minutes until thickened.
- Make four hollows in the sauce and crack an egg into each. Cover and cook for 5 to 7 minutes until the whites are set and the yolks still soft.
- Scatter with feta and parsley and serve from the pan.
What a serving gives you
High in Protein (36% DV), Dietary fiber (24% DV), Iron (25% DV), Phosphorus (26% DV), Zinc (22% DV), Copper (27% DV), Selenium (64% DV), Vitamin A (39% DV), Vitamin C (122% DV), Vitamin E (30% DV), Vitamin K (46% DV), Thiamin (B1) (107% DV), Riboflavin (B2) (60% DV), Pantothenic acid (B5) (≥45% DV), Vitamin B6 (45% DV), Folate (28% DV), Vitamin B12 (48% DV), Choline (58% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 324 kcal | 73 kcal | |
| Protein | 18.1 g | 4.07 g | 36% |
| Carbohydrate | 19.2 g | 4.32 g | 7% |
| Dietary fiber | 6.64 g | 1.49 g | 24% |
| Total sugars | 10.5 g | 2.36 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0 g | ≥0 g | |
| Water | 382 g | 85.9 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 20.6 g | 4.64 g | 26% |
| Saturated fat | 6.23 g | 1.4 g | 31% |
| Trans fat | ≥0.038 g | ≥0.009 g | |
| Monounsaturated fat | 9.54 g | 2.15 g | |
| Polyunsaturated fat | 3.15 g | 0.708 g | |
| Omega-3 ALA | ≥0.041 g | ≥0.009 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0.058 g | 0.013 g | |
| Cholesterol | 385 mg | 86.7 mg | 128% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 234 mg | 52.7 mg | 18% |
| Iron | 4.55 mg | 1.02 mg | 25% |
| Magnesium | 55.4 mg | 12.5 mg | 13% |
| Phosphorus | 329 mg | 74 mg | 26% |
| Potassium | 806 mg | 181 mg | 17% |
| Sodium | 843 mg | 189 mg | 37% |
| Zinc | 2.37 mg | 0.532 mg | 22% |
| Copper | 0.243 mg | 0.055 mg | 27% |
| Manganese | 0.414 mg | 0.093 mg | 18% |
| Selenium | 35.2 mcg | 7.92 mcg | 64% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 352 mcg | 79.1 mcg | 39% |
| Vitamin C | 110 mg | 24.6 mg | 122% |
| Vitamin D | 2.06 mcg | 0.463 mcg | 10% |
| Vitamin E | 4.57 mg | 1.03 mg | 30% |
| Vitamin K | 55 mcg | 12.4 mcg | 46% |
| Thiamin (B1) | 1.29 mg | 0.29 mg | 107% |
| Riboflavin (B2) | 0.782 mg | 0.176 mg | 60% |
| Niacin (B3) | 2.51 mg | 0.565 mg | 16% |
| Pantothenic acid (B5) | ≥2.23 mg | ≥0.5 mg | ≥45% |
| Vitamin B6 | 0.763 mg | 0.172 mg | 45% |
| Folate | 110 mcg | 24.8 mcg | 28% |
| Vitamin B12 | 1.14 mcg | 0.257 mcg | 48% |
| Choline | 317 mg | 71.4 mg | 58% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.232 g | ≥0.052 g | |
| Threonine | ≥0.784 g | ≥0.176 g | |
| Isoleucine | ≥0.872 g | ≥0.196 g | |
| Leucine | ≥1.41 g | ≥0.317 g | |
| Lysine | ≥1.21 g | ≥0.273 g | |
| Methionine | ≥0.462 g | ≥0.104 g | |
| Cystine | ≥0.319 g | ≥0.072 g | |
| Phenylalanine | ≥0.895 g | ≥0.201 g | |
| Tyrosine | ≥0.657 g | ≥0.148 g | |
| Valine | ≥1.1 g | ≥0.248 g | |
| Arginine | ≥1.05 g | ≥0.236 g | |
| Histidine | ≥0.424 g | ≥0.095 g | |
| Alanine | ≥0.938 g | ≥0.211 g | |
| Aspartic acid | ≥2.03 g | ≥0.456 g | |
| Glutamic acid | ≥3.26 g | ≥0.734 g | |
| Glycine | ≥0.534 g | ≥0.12 g | |
| Proline | ≥0.804 g | ≥0.181 g | |
| Serine | ≥1.25 g | ≥0.281 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |