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Shakshuka

Alternative name: (Spicy style poached eggs)

Recipe description: Vegetarian dish of eggs poached in a spicy sauce of tomatoes, with

vegetables. A quick easy traditional favourite from Africa / Middle East – great for lunch or light evening meal.

Serves: 4 adult portions

Preparation time: 15 mins

Cooking time: 30 mins

Calories per portion: 417kcal / 1,751.4kJ

Ingredients

  • 1 tablespoon vegetable oil

  • 100g yellow onion, finely chopped

  • 120g red bell pepper, finely chopped

  • 120g yellow bell pepper finely chopped

  • 6 cloves chopped garlic 

  • 250g aubergine chopped

  • 800g tinned chopped tomatoes

  • 2 tablespoons tomato puree

  • 2 teaspoons ground cumin

  • 400g chickpeas tinned – drained

  • 1  teaspoon salt - 

  • ½ teaspoon cayenne pepper

  • 200g chopped spinach

  • 6 medium sized eggs 

  • 15g chopped fresh coriander for garnish – optional 

Method:

  1. Heat oil in a large non-stick frying pan on medium heat. Add the onion, bell peppers and garlic cook, stirring occasionally, until vegetables soften, about 3 minutes.

  2. Stir in the aubergine and cook for about 5 minutes until golden-brown, Add the crushed tomatoes, tomato puree, salt, cumin, cayenne, and stir. Bring to boil and lower heat, cook about 10 minutes. until mixture thickens.

  3. Stir in chickpeas, cover and cook for further 5-8 minutes on medium heat.

  4. Stir in chopped spinach and lower heat.

  5. Create 6 wells in the mixture and crack one egg into each well. Cover the pan, cook for about 6-8 minutes on low, until egg whites set. For firmer egg yolk cook for 8-12 minutes. 

Garnish with chopped coriander.

Serve with wholemeal pitta bread or wholegrain crusty bread and side salad

Tips:

  • Tip 1: Use spray oil in place of vegetable oil – this lowers fat content

  • Tip 2:  Add your favourite vegetables - mushrooms, courgettes or green beans work well

  • Tip 3: Adjust pepper to suit your taste