Shakshuka Recipe
Shakshuka is a popular dish that hails from North Africa and the Middle East. Traditionally made with eggs poached in a spicy tomato-based sauce, this dish has gained international recognition for its comforting and vibrant flavors.
The Base: Tomatoes, Peppers, and Onions
The foundation of a good Shakshuka is its rich, flavorful sauce made from fresh tomatoes, bell peppers, and onions. These ingredients are simmered together with spices like cumin, paprika, and chili powder, creating a smoky, spicy backdrop for the dish.
Tomatoes provide a tangy sweetness, while peppers offer a bit of crunch and a mild earthiness. Onions add sweetness and depth, forming the base for the medley of vegetables. This combination is not only full of flavor but also packed with vitamins, antioxidants, and fiber.
Spices and Seasonings
The beauty of Shakshuka lies in its robust spice profile. Cumin and paprika are the most common spices used, with chili flakes or cayenne pepper for heat. These spices elevate the vegetables, giving the dish warmth and complexity. Garlic and fresh herbs like cilantro or parsley add a burst of freshness, rounding out the intense flavors of the dish.
For a more Mediterranean twist, you can also add za’atar, a fragrant Middle Eastern spice blend that includes sumac, sesame seeds, and herbs. The spice blends used in Shakshuka are versatile and can be adapted to suit your preferences, making the dish customizable to various palates.
Vegetarian Variations
- Chickpeas: Adding chickpeas to the sauce provides a protein boost, making the dish more filling and hearty. The chickpeas also absorb the spices, enhancing the overall flavor.
- Eggplant (Aubergine): Roasted eggplant cubes can bring a smoky, slightly bitter flavor that pairs well with the sweetness of tomatoes and peppers.
- Zucchini: Adding thin slices of zucchini adds texture and nutrients, making the dish even more colorful and vibrant.
- Spinach and Kale: Dark leafy greens like spinach or kale can be stirred into the sauce, adding a nutritious boost of vitamins A, C, and K.
- Tofu: For a vegan-friendly Shakshuka, you can crumble or slice tofu into the sauce. Tofu soaks up the sauce’s flavors while offering a good source of plant-based protein.
Cooking Techniques
A key element of Shakshuka is slow-simmering the vegetables to allow the flavors to meld together. Whether you’re cooking in a skillet on the stovetop or baking in the oven, patience is crucial. The longer the tomatoes, peppers, and onions cook together, the richer and more flavorful the sauce becomes.
To make a vegan version, after simmering the vegetable mixture, add your tofu, chickpeas, or other plant-based ingredients for the final cooking step.
Serving Suggestions
- Toppings: Fresh herbs, such as parsley or cilantro, bring brightness to the dish. You can also add crumbled feta cheese for a tangy finish (opt for vegan feta if avoiding dairy).
- Sides: Pair Shakshuka with a simple side salad of cucumber and yogurt or a plate of roasted vegetables for a balanced, veggie-packed meal.
| Nutrient | Amount per Serving | % Daily Value (DV) |
|---|---|---|
| Calories | 200 | 10% |
| Total Fat | 10g | 15% |
| – Saturated Fat | 2g | 10% |
| – Trans Fat | 0g | – |
| Cholesterol | 0mg | 0% |
| Sodium | 400mg | 17% |
| Total Carbohydrates | 25g | 8% |
| – Dietary Fiber | 6g | 24% |
| – Sugars | 6g | – |
| Protein | 7g | 14% |
| Vitamin A | 800 IU | 16% |
| Vitamin C | 20mg | 22% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
| Potassium | 600mg | 17% |
| Magnesium | 30mg | 8% |
Ingredient Breakdown
- Tomatoes (Fresh or canned):
- High in vitamin C and lycopene.
- Provides natural sweetness and acidity.
- Bell Peppers (any color):
- Excellent source of vitamins A and C.
- Adds sweetness and crunch.
- Onions:
- Good source of vitamins C and B6, and manganese.
- Adds flavor and depth.
- Garlic:
- Rich in manganese, vitamin B6, and vitamin C.
- Known for its anti-inflammatory and antioxidant properties.
- Chickpeas (if added):
- High in protein, fiber, and several vitamins and minerals, including folate and iron.
- Contributes to a more filling dish.
- Spinach or Kale (if added):
- Excellent sources of vitamins A, C, K, and folate.
- Adds iron and calcium.
- Olive Oil (for sautéing):
- Source of healthy fats and vitamin E.
Notes
- Customization: The nutritional values will change based on additional ingredients like feta cheese, tofu, or eggplant. Adjustments in quantities will also impact the overall nutritional profile.
- Variations: Vegan versions may substitute tofu for eggs, which can alter protein and fat content.