Shakshuka – Baked Eggs in Tomato Stew with Greens (Low-FODMAP, Paleo)

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Shakshuka is a flavorful and rich nutrient egg-based dish eaten in North Africa, Israel, Iran and other Middle Eastern countries (though it has different names and varieties). It’s usually eaten for breakfast, but I prefer it for a light dinner or lunch.

The great thing about this dish is you can individualize it as much as you like. The basics are tomatoes, onions, peppers, cumin, garlic, water, salt, pepper and eggs. Other than that, it’s up to you. You can add paprika, or sometimes I cook it with a dried pepper, like chipotle, to give it a smokey kick. You can add hot sauce or whatever herbs you like. I used to use green peppers as that’s the way they do it in Northern Africa, but in Israel they often use more tomatoes and red peppers. It’s very versatile. To keep it low-FODMAP, I use red or orange peppers and skip the onions.

Further Food Nutritionist Commentary:

Eggs really are incredible. A complete protein (i.e., containing all essential amino acids), eggs provide a plethora of micronutrients as well with a mere 70 calories per egg. And don’t be shy when it comes to the yolk. In moderation, consuming whole eggs, provides health-supporting nutrients like lutein, carotenoids and choline, which plays a significant role in brain function. Along with colorful vegetables like tomatoes, green peppers, and leafy greens, this shakshuka is a shot of health in one single dish!

By Ryan Warren, Nutritionist
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Shakshuka – Baked Eggs in Tomato Stew with Greens (Low-FODMAP, Paleo)

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

2 tablespoons olive oil

1 teaspoon cumin
1 teaspoon paprika

1 bell pepper (diced)
1 yellow onion (diced, optional if on Low-FODMAP)

2 gloves garlic (chopped, optional if on Low-FODMAP)
2 tomatoes (large dice)

1 cup greens of your choice (chopped)*

salt and pepper to taste

1/4 cup water
3 eggs
1/4 cup cilantro (optional)

 

*swiss chard, kale or spinach are great options 

Instructions

  1. Heat pan and add olive oil.
  2. Once the oil is hot, add the cumin, paprika, peppers and onions and sauté over medium heat.
  3. After about 5 minutes, add the garlic and continue sauteing until onions are translucent, about 5 minutes more.
  4. Add the tomatoes, greens, and salt and pepper. Sauté for about a minute and then add the water.
  5. Cover the pan and let cook for about 5 minutes. Add more water if it gets dry.
  6. Once the veggies have cooked down a bit and look a little saucy, crack the eggs into the sauce. It helps to make indents in the sauce and crack the eggs into each indent, as you want to keep them separate.
  7. Cover and let steam until eggs are to desired consistency. I wait until the yellow’s are slightly cooked since I’m not into runny eggs, about 10 minutes.
  8. Top with cilantro and serve.
Heat pan and add olive oil. Once the oil is hot, add the cumin, paprika, peppers and onions and sauté over medium heat. After about 5 minutes, add the garlic and continue sauteing until onions are translucent, about 5 minutes more. Add the tomatoes, greens, and salt and pepper. Sauté for about a minute and then add the water. Cover the pan and let cook for about 5 minutes. Add more water if it gets dry. Once the veggies have cooked down a bit and look a little saucy, crack the eggs into the sauce. It helps to make indents in the sauce and crack the eggs into each indent, as you want to keep them separate. Cover and let steam until eggs are to desired consistency. I wait until the yellow’s are slightly cooked since I’m not into runny eggs, about 10 minutes. Top with cilantro and serve.

Nutrition Information

Per Serving:  Calories: 335; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 3g; Cholesterol: 317mg; Sodium: 132mg; Potassium: 762mg; Carbohydrate: 22g; Fiber: 5g; Sugar: 10g; Protein: 13g

Nutrition Bonus:  Vit C: 127%; Vit A: 67%; Iron: 19%; Calcium 13%

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4 thoughts on “Shakshuka – Baked Eggs in Tomato Stew with Greens (Low-FODMAP, Paleo)

  1. Christine Chipman

    This looks like a great idea, but onions are definitely a no-no in the Low FODMAP diet, because I’m on it at the moment, and have the app on my phone from Monash University, who are doing all the research worldwide on this. Other than that though, it looks great, and I might give it a try using chives and parsley, or spring onion green tops, which are allowed.

    Reply
  2. Zain

    Shakshuka is never Israeli. Just as Falafel, Hummus and sahlab are not Israeli. Just as any Arab or Middle Eastern food is not Israeli. People ridicule us Palestinians when we say such things but we have to protect our identity with everything we have (including our food) since it’s threatened every single day.

    Reply
  3. Samantha

    I love that idea, Emilie! I like to add cayenne pepper or dried chiles, like whole chipotle, while cooking it to give it that smoky flavor. So many possibilities!

    Reply
  4. Emilie Josephine

    Shashuka is an awesome dish! I like to add sriracha or harissa to up the spice a little.

    Reply

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