Shakshuka; Tomatoes, Beans and Eggs

This is a really tasty North African and Middle Eastern breakfast dish, Shakshuka is a one-pot dish of yummy-ness with tomatoes and eggs being the main ingredients.

A low-fat, vegetarian dish packed with protein to keep you full for longer, yet only 270 calories per serve.

Serves 4

Ingredients

  • 1 onion (peeled and finely diced)
  • drizzle of oil for frying (such as Rice Bran Oil)
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon fennel seeds
  • 3 cloves garlic (peeled and minced)
  • 1 red chilli (deseeded and finely chopped) – Optional
  • 1 1/2 teaspoons smoked paprika
  • 1 red capsicum (deseeded and diced)
  • 1 yellow capsicum (deseeded and diced)
  • zest of 1 lemon
  • 2 x 400g tins of chopped tomatoes
  • 1 x 400g tin of canellini or mixed beans (drained)
  • 100g fresh spinach leaves (roughly chopped)
  • 4 large free-range eggs
  • 50g Feta cheese, crumbled
  • fresh coriander, roughly chopped

Method

 

  1. Drizzle oil over the bottom of a heavy based frypan and heat.
  2. Fry the onion, cumin and fennel seeds over a medium heat for about 10 minutes, or until the onion is soft. If the onions start to burn or the pan becomes too dry, add some water.
  3. Add the garlic and chilli and cook for a further 2 to 3 minutes, then add the smoked paprika and capsicum and fry until they are just soft.
  4. Stir in the lemon zest and tinned tomatoes and simmer for 5 minutes
  5. Make 4 wells in the tomato and bean sauce and crack an egg into each well; Cook for 5 to 7 minutes uncovered and then 2 to 3 minutes covered until the egg whites have set but the egg yolks are still runny.
  6. Serve with the crumbled feta cheese scattered over the top along with the chopped fresh coriander.

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