The bougie brunch of your dreams…
Shakshuka (or shakshouka) is a dish of poached eggs in a spiced tomato sauce. A staple of Middle Eastern and North African cuisine, I’ve seen this egg dish popping up on more breakfast and brunch menus here in the United States, although it can be served any time of day.
- Protein House – eggs have long be recognized as a source of high-quality protein. So much so, in fact, that it is commonly used as the reference standard for protein quality – defined as 100% HBV (“high biological value) based on the complete mixture of amino acids it contains.
- B Eggcellent – all B vitamins are found in whole eggs – thiamin, riboflavin, niacin, B6, B12, choline, biotin, and folate.
- Crazy for Choline – Choline is important to provide structural integrity of cell membranes, cell signaling, nerve impulse transmission, fat transport and metabolism, osmoregulation, and a major source of methyl groups. Choline has been shown to be beneficial in preventing numerous health conditions such as cardiovascular disease, neural tube defects, cognitive decline, neurodegenerative diseases, liver disease, cerebrovascular diseases, and traumatic brain injury.
- Rainbow Road – all colors of bell peppers – ranging from green, red, yellow, orange, purple, brown, and even black – are all the same plant, Capsicum annuum.
- Coo-coo for Carotenoids – beta-carotene, lycopene, lutein, and zeaxanthin are the most studied carotenoids and thought to be beneficial for health due to their role as antioxidants. Carotenoids support our natural immunity by potentially increasing anti-viral activity and enhancing production of white blood cells.
- Lovely Lycopene – tomatoes are widely known for being a good source of the antioxidant lycopene. Many studies suggest that eating lycopene-rich foods, like tomatoes, may be linked to reduced risk of cancer, heart disease, and age-related eye disorders.
- South American?! – although often associated with Italian cuisine, tomatoes are actually originally native to western South American – Columbia, Ecuador, Peru, Chile, and Bolivia. It wasn’t until the 1500’s that Spanish explorers brought tomato seeds back to Europe. Today, China is the largest global producer of tomatoes.
- 1 Tablespoon avocado oil
- 1/2 white onion, peeled and diced
- 1 bell pepper (any color), seeded and chopped
- 2 cloves garlic, minced
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1-14 ounce can diced tomatoes
- 2 Tablespoon tomato paste
- 4 eggs
- Salt and pepper
- Heat oil in a large, deep, cast iron skillet or sauté pan over medium-high heat.
- Add onion and sauté for a few minutes, until begins to soften. Add bell pepper and sauté for another 5-7 minutes over medium to medium-low heat until fully softened.
- Add garlic and cook, stirring, about 30 seconds.
- Add chili powder, cumin, and paprika. Stir to combine.
- Add tomatoes and tomato paste to pan. Stir until blended. Simmer over medium heat for 5-7 minutes until mixture starts to thicken.
- Using a large spoon, make a divet in the sauce and break an egg directly into it. Spoon a little sauce over the edges of the egg white portion to partially submerge the egg. Repeat with remaining eggs.
- Cover pan, reduce heat to low, and cook 5-15 minutes depending on how runny you like your eggs.
- Uncover pan. Season with salt and pepper, to taste.
- Serve immediately.
Makes 2 servings.
Nutrition Information (per serving): 300 calories; 17g total fat (4g sat, 9g mono, 3g poly); 372mg cholesterol; 567mg sodium; 597mg potassium; 21g total carbohydrates (7g fiber, 9g sugars); 16g protein; 17% DV calcium; 31% DV iron