Discover how to make delicious and healthy shakshuka with our easy step-by-step guide, plus get the benefits, nutritional value, and potential downsides of this versatile dish.
Okay, so, shakshuka, right? We all love it—that delicious, comforting flavor and all the good stuff it packs. But, have you ever noticed how recipes seem to change depending on where you are? What *is* the right way to make this yummy dish? What are the steps?
We’re going to dive into a straightforward recipe and explore the perks of indulging in it. Stick around, and we’ll unravel those questions for you.
Healthy Shakshuka Recipe
Making shakshuka is super easy, like, seriously. We’ve broken down a simple recipe for you below:
1. Shakshuka Ingredients
To whip up a shakshuka for three or four people, grab these ingredients:
- Two tablespoons of olive oil.
- One onion.
- Two cloves of garlic.
- Three or four bell peppers.
- Half a lemon.
- A pinch of paprika.
- A pinch of cumin.
- A dash of saffron.
- 3 red chili peppers.
- One hot red pepper.
- A pinch of salt.
- A dash of black pepper.
- Five eggs.
- A sprinkle of parsley and cilantro.
2. Shakshuka Preparation
Okay, once you’ve got all your ingredients ready, here’s how to make the shakshuka, step-by-step:
- Chop the onion and garlic into really small pieces.
- Cut the bell peppers into small pieces, and also the red and hot red peppers.
- Put a bit of olive oil in a pan and heat it over medium heat.
- Add the garlic and onion to the oil, and stir for about 5–8 minutes, while stirring them.
- Add the chopped tomatoes to the previous ingredients in the pan and wait for 5 minutes.
- Squeeze half a lemon into the pan, add the paprika, cumin, and saffron, and stir for about a minute.
- Add the bell peppers and chili peppers to the pan and stir everything together for about 20 minutes.
- Add water if the mixture becomes too thick.
- Add salt and pepper to taste.
- Add the eggs and wait until they’re cooked.
- Turn off the heat under the pan and sprinkle parsley and cilantro on top of the shakshuka.
Benefits of Shakshuka
Now that you’ve made a delicious and healthy shakshuka, it’s good to know why this dish is great for you. While it shouldn’t be eaten *every* single day, it can be a healthy addition to your weekly meals, for several reasons.
This dish is known for being low in sodium, and rich in fiber, potassium, vitamin A, vitamin B6, and vitamin C. So, digging into shakshuka gives you some perks, such as:
- Contributing to weight loss, thanks to its high protein content.
- Protecting heart health.
- Fighting various diseases because of its antioxidants.
- Boosting immunity and fighting signs of aging, thanks to the lycopene in tomatoes.
- Helping with hydration, thanks to its high water and fiber content, which eases digestion and prevents constipation.
- Strengthening immunity and fighting diseases in general.
Nutritional Value of Shakshuka
The following table shows the average nutritional values for one serving of the previous healthy shakshuka recipe, considering that it is enough for 4 people:
| Calories | 175 calories |
| Total fat | 7.2 grams |
| Saturated fat | 1.1 grams |
| Cholesterol | 0 milligrams |
| Sodium | 644 grams |
| Total Carbohydrates | 25.8 grams |
| Dietary fiber | 12.3 grams |
| Total sugar | 7.8 grams |
| Protein | 10.3 grams |
Shakshuka Negatives
Some potential downsides to this dish:
- High in cholesterol.
- Rich in sugars.
Even so, preparing this dish with the above steps can make it a delicious and healthy meal, in moderation. To really boost the health benefits, consider serving shakshuka without bread, or with whole wheat bread for an even healthier meal.
I’ve been trying to incorporate more veggies into my diet, and this shakshuka recipe is a lifesaver! It’s so easy to throw together on a busy weeknight, and it tastes amazing. The best part is I feel good knowing I’m getting a healthy and filling meal.
Honestly, I wasn’t sure about shakshuka at first, but this recipe changed my mind. It’s become a weekend brunch staple in our house. The flavors are so vibrant, and it’s surprisingly simple to make. Plus, it’s a great way to use up leftover veggies in the fridge!
As someone who’s always on the lookout for nutritious and delicious recipes, this shakshuka is a winner! It’s packed with protein, fiber, and vitamins, making it a guilt-free indulgence. The fact that it’s also super quick to prepare is a huge bonus for my busy lifestyle.
Myth & Facts
Myth: Shakshuka is hard to make.
Fact: Nah, it’s actually pretty simple once you get the hang of it. Most of the time is just letting the flavors meld together in the pan.
Question: Can I add other veggies?
Answer: Absolutely! Feel free to toss in spinach, zucchini, or whatever else you have on hand. It’s a pretty forgiving recipe, really.
Question: Is shakshuka only for breakfast?
Answer: Heck no! We’ve had it for brunch, lunch, and even dinner. It’s a great anytime meal, especially if you’re looking for something quick and satisfying.
So, there you have it—a delicious and relatively healthy shakshuka recipe. Personally, I’ve found that it’s a fantastic way to sneak in extra veggies and start the day off right. Play around with the spices and ingredients to make it your own.
