Shakshuka
SuperfoodExceptional nutritional value
Eggs poached in a spiced tomato and pepper sauce, North African style.
Shakshuka is a North African and Middle Eastern dish of eggs poached in a simmered sauce of tomatoes, red bell pepper, onion, garlic, cumin and paprika, served in the pan. A two-egg serving has about 300 kcal, 16 g of protein, 5 g of fiber and about 790 mg of sodium; most of the fat comes from the eggs and olive oil. Whole-grain bread for dipping adds more fiber than white bread.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.4g | 9.6% |
| Fat | 6.5g | 9.3% |
| Carbs | 6.2g | 2.1% |
| Simple Sugars | 2.17g | Estimate |
| Complex Carbs | 2.43g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 80g | 3.2% |
| Calories | 101 | 4.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.51 | g | 7.5% |
| Monounsaturated | 3.49 | g | 14.0% |
| Polyunsaturated | 1.07 | g | 8.2% |
| Omega-3 | 0.321 | g | Estimate |
| DHA | 19 | mg | 2.1% |
| Omega-6 | 0.749 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 17.5 | mg |
| Vitamin E | 1.57 | mg |
| Selenium | 10.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 80.4 | mcg | 8.9% |
| vitamin B1 | 0.058 | mg | 4.8% |
| vitamin B2 | 0.172 | mg | 13.2% |
| vitamin B3 | 0.755 | mg | 4.7% |
| vitamin B6 | 0.169 | mg | 9.9% |
| vitamin B9 | 24.7 | mcg | 6.2% |
| vitamin B12 | 0.253 | mcg | 10.5% |
| vitamin C | 17.5 | mg | 19.4% |
| vitamin D | 0.601 (24 IU) | mcg | 4.0% |
| vitamin E | 1.57 | mg | 10.5% |
| vitamin K | 19 | mcg | 15.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 43.8 | mg | 4.4% |
| iron | 1.56 | mg | 8.7% |
| magnesium | 18.1 | mg | 4.5% |
| phosphorus | 92 | mg | 13.1% |
| potassium | 246 | mg | 9.5% |
| sodium | 262 | mg | 11.4% |
| zinc | 0.654 | mg | 5.9% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.159 | mg | 6.9% |
| selenium | 10.8 | mcg | 19.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 121 | mg | 17.3% | 129% |
| Isoleucine | 253 | mg | 18.1% | 144% |
| Leucine | 409 | mg | 15.0% | 114% |
| Lysine | 350 | mg | 16.7% | 124% |
| Methionine | 243 | mg | 23.1% | 180% |
| Phenylalanine | 450 | mg | 25.7% | 187% |
| Threonine | 219 | mg | 20.9% | 149% |
| Tryptophan | 67 | mg | 23.9% | 173% |
| Valine | 322 | mg | 17.7% | 137% |
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Allergens
Recipe
See full recipeIngredients
- Olive oil 2 tbsp
- Onion 1 medium (110 g)
- Red bell pepper 1 large (150 g)
- Garlic 3 cloves
- Ground cumin 1 tsp
- Sweet paprika 1 tsp
- Chili flakes to taste
- Crushed tomatoes 400 g
- Salt 1/2 tsp
- Black pepper to taste
- Eggs 6 large
- Fresh parsley or cilantro 2 tbsp
Instructions
- 1
Heat the olive oil in a 26 cm frying pan over medium heat. Add the diced onion and sliced bell pepper and cook for 8 minutes, stirring, until soft.
- 2
Stir in the minced garlic, cumin, paprika and chili flakes and cook for 1 minute, until fragrant.
- 3
Add the crushed tomatoes, salt and pepper and simmer uncovered for 10 minutes, until the sauce has thickened.
- 4
Make 6 wells in the sauce with the back of a spoon and crack an egg into each.
- 5
Cover the pan and cook over low heat for 6-8 minutes, until the whites are set but the yolks are still soft.
- 6
Sprinkle with the chopped parsley or cilantro and serve straight from the pan.