High Protein Shakshuka, cooked in under 20 minutes
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Arguably the most versatile dish on the planet which can be eaten at breakfast lunch and dinner is also an extremely affordable way to get your protein. Shakshuka has a number of origins, and can be adapted in a range of ways, but one of my favorite characteristics of this dish, is how fun and simple it is to make. There are three mistakes people often make and they are:
1. cooking the onions to high a heat not allowing them to sweeten up,
2. not scraping up the base of the pan to mix in the deeper spice flavors,
3. not reducing the tomato sauce down long enough (should leave a gap when you scrape the pan with a spoon)
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Ingredients
1 Tbsp Extra Virgin Olive oil
1 onion, finally chopped
2 garlic cloves, finally chopped
1 Tbsp Cumin
1 Tbsp coriander
2 tsp paprika
1 tsp chili powder
1 Tbsp Tomato Paste
28oz can of whole tomatoes
1/4 cup white wine vinegar
Pinch of Salt & Pepper
6 eggs
1 Tbsp Tahini
Fresh herbs (dill and parsley), chopped
6 slices of Bakery Sourdough, toasted
Method
- Add oil to a frypan on medium heat, and sweat your onions for 4-5 minutes or until soft. Stir in the garlic for a further 1 minute before adding in the spices and cooking for 1 minute or until their raw aroma cooks out
- Stir in the tomato paste, this should catch the spices. It is important you cook down the tomato paste too, so be patience as the pan drys up.
- After a further minute add in the tomatoes and using a wooden spoon or spatula scrape the bottom of the pan to get all that dried spice and tomato paste off, before mixing in the vinegar and seasoning with salt and pepper.
- Allow the sauce to reduce with the lid off for 3 minutes or until a gap remains at the base of the pan when scraped.
- Using a spoon, create 6 nests in the sauce for the egg to. Crack the eggs in, turn the heat to low and cover with a lid for 2 minutes, or until eggs are cooked through. You can see if they are cooked by shaking the pan and see how jiggly the whites around the yolk are
- To serve, drizzle with tahini, olive oil, sprinkle with herbs season with salt and pepper and scrape it up with the toasted sourdough!
NB: Bakery Sourdough contains more protein, so just be mindful of that on your next purchase 🙂
Nutrition Breakdown
cals: 540 • fat: 21g • protein: 30g • carbs: 65g
