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Shakshuka


What is Shakshuka?


Shakshuka is a popular stew-like dish that emphasizes tomatoes, chili peppers, eggs, and olive oil. The origins of the dish are debated today, but it is thought to come from somewhere in Northern Africa or the Middle East. The word 'Shakshuka' comes from the Maghrebi Arabic and means "mixed". 

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How to make Shakshuka


First select a pan or skillet and warm up some olive oil over medium heat. 

Starting with the vegetables of your choice (I used red bell peppers and onions and mushrooms) add them to the lightly greased pan and sauté until they are soft. 

Once soft add some garlic and spices (I added tomato paste, cumin, paprika, and pinch of chili powder). The dish calls for a traditional "harissa" paste but if you don't have that the other spices can make up for the missing flavor. 

Once mixed, add the tomatoes and their juices. Season with salt and pepper and break down tomatoes. You can add salt & pepper during this step. 

This is where I added cannellini beans to sneak in a little extra protein and fiber. You can use any bean, squash, or legume of choice here! It's your dish! If you want to keep it traditional thats fine too. 

Finally, even out the dish and make little divots in the sauce to add the eggs. Crack the eggs in the divots and cook until the eggs turn white, and the yolks are still slightly runny. 

Serve as is like I did, or pair with your favorite bread. 

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Why I love this dish 


This dish starts with peppers and onions which contain antioxidants and vitamin C. Cooking these vegetables also breaks down some of their hard-to-digest fibers and allows for greater amounts of some of their flavonoid content due to the cooking process. 

Next the spices, cumin and paprika contain antioxidants as well. Cumin specifically has flavonoids, which are the antioxidants that may decrease risk of disease development. Paprika has lycopene, which is the antioxidant that fights against harmful free-radicals. 

Beans are a great low-calorie, high-fiber substitute for meat. Fiber is a type of carbohydrate that slows digestion and helps keep you fuller for longer Fiber also may also aid in blood sugar management and healthy cholesterol levels. Fiber works by binding to toxins in the intestines and excreting them through the bowels. Beans also contain micronutrients including magnesium, iron, and folate

Finally, eggs. Eggs are nutrient rich including choline, vitamin A, vitamin E, and some B vitamins. Eggs have protein and fat that can support brain health, heart health, bone health, and the health of the immune system. Eggs also contain micronutrients selenium and phosphorus. 

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Overall, this dish has so many opportunities for getting in vitamins and nutrients, it is high in fiber and protein, and it has a variety of flavor. 

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