16 March, 2023

Shakshuka is an easy and healthy recipe from Israel and other parts of the Middle East and North Africa, that’s become popular in Europe over the last couple of years. It’s a simple combination of tomatoes, onions, garlic, spices and gently poached eggs. It’s definitely one recipe I can guarantee you’ll make time and again as a family favourite for breakfast, lunch or even brunch!

Serves: 2

Preparation time: 20 minutes 

Ingredients

2 red bell peppers

1 tsp of cumin

2 tsp of paprika

1 tbsp olive oil

2 red onions

1 red chilli (or a tsp of chilli flakes)

1 garlic clove

Small bunch of coriander

Pinch of salt to taste

Pinch of pepper to taste

500g chopped fresh tomatoes

1 tsp of sugar

4 eggs

Instructions:  

  • Chop and dice all your vegetables. 
  • Heat the oil in a stainless-steel frying pan (where possible, avoid using non-stick cookware) that has a lid, then soften the onions, peppers, chilli, and garlic for 5 minutes until soft. Stir in the tomatoes, sugar and other seasonings, then bubble for 8-10 mins until thick.
  • Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one.  
  • Put a lid on the pan, then cook over low heat for 6-8 minutes until the eggs are done to your liking (you can transfer to the oven if you like it a bit crispier instead but will take a tad longer, around 12-14 minutes).  
  • To serve, finely chop the coriander leaves and scatter. Then serve with crusty wholemeal bread for dipping.
  • This meal can be frozen for up to one month and reheated.

Why this is good for you  

Tomatoes contain key carotenoids such as lycopene and beta-carotene. Carotenoids are substances found in fruit and vegs responsible for their bright colours and have also been linked with a reduced breast cancer risk, especially when you eat lots of them. Lycopene is fat-soluble, so olive oil will help with its absorption.

Enjoyed this recipe and are craving more like this? Breast Cancer Uk’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 



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