Heart-Healthy Shakshouka

Loaded with vibrant Mediterranean flavors, this Heart-Healthy Shakshouka is a wholesome twist on the classic North African-inspired dish. Featuring a base of nutrient-rich vegetables like sautéed onions, red bell peppers, and garlic cooked in antioxidant-packed crushed tomatoes, this one-pan meal is seasoned with warming spices like cumin, smoked paprika, and a hint of cayenne for a bold flavor profile. The crowning touch is gently poached eggs nestled in the rich tomato sauce, topped with a sprinkle of fresh cilantro and parsley for a burst of freshness. Ready in just 45 minutes, this quick and healthy shakshouka recipe is low in saturated fat and perfect for a nourishing breakfast, lunch, or dinner. Pair it with whole-grain bread or a crisp side salad to enjoy a satisfying, heart-healthy meal that's sure to become a staple in your weekly rotation!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion
• 1 red bell pepper
• 3 garlic cloves
• 2 tablespoons tomato paste
• 28 ounces canned crushed tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 6 eggs
• 0.25 cup fresh cilantro
• 0.25 cup fresh parsley

Directions

Step 1

Heat olive oil in a large, deep skillet over medium heat.

Step 2

Chop the onion and red bell pepper finely. Mince the garlic cloves.

Step 3

Add onion and red bell pepper to the skillet and sauté until the onion becomes translucent and the pepper softens, about 5-7 minutes.

Step 4

Stir in minced garlic and cook for about 1 minute until fragrant.

Step 5

Add tomato paste, crushed tomatoes, cumin, smoked paprika, cayenne pepper, black pepper, and salt to the skillet. Stir well to combine.

Step 6

Reduce the heat to low and let the mixture simmer, uncovered, for about 15 minutes, stirring occasionally, until the sauce thickens slightly.

Step 7

Create wells in the tomato mixture using a spoon and gently crack an egg into each well.

Step 8

Cover the skillet and let it cook for about 8-10 minutes, or until the eggs are set to your liking.

Step 9

Chop fresh cilantro and parsley. Sprinkle them over the cooked shakshouka before serving.

Step 10

Serve immediately with whole-grain bread or a side salad for a heart-healthy meal.

Nutrition Facts

Serving size	1421 grams (1421.0g)

Amount per serving	% Daily Value*
Calories	1031

Total Fat 59.90g	77%
Saturated Fat 14.00g	70%
Polyunsaturated Fat 2.70g
Cholesterol 1116mg	372%
Sodium 2645mg	115%
Total Carbohydrate 79.30g	29%
Dietary Fiber 21.30g	76%
Total Sugars 47.60g
Protein 53.50g	107%

Vitamin D 246IU	1230%
Calcium 477mg	37%
Iron 17mg	96%
Potassium 4105mg	87%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.4%

Protein: 20.0%

Carbs: 29.6%