Diet: Dairy Free, Gluten Free, Nut Free, Pescatarian, Soy Free, Vegetarian
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
A wonderful savoury egg sensation. Shakshuka is a hugely popular Israeli dish initially brought about by Jewish immigrants and translates to ‘a mix up’. That is exactly what this lovely creation is; a mix up of some of my favourite healthy ingredients!
Whilst shakshuka is typically a mix up of tomatoes, chilli peppers and spices, this one is a green shakshuka which packs a variety of leafy greens rich in vitamins, minerals and phytochemicals that are beneficial for our health.
So versatile, shakshuka makes for a great breakfast, brunch, lunch or dinner recipe. This dish will suit your tastebuds at any time of the day providing so much flavour and of course, optimal nutrition:
- Shakshuka is a great source of protein and choline in the form of eggs. Protein will keep you fuller for longer and also is great for muscle synthesis and repair (find out more about protein in this post). Choline is an essential nutrient that can support brain and nervous system health, as it is a precursor nutrient for one of the body’s neurotransmitters, acetylcholine (Covington et al. 1996).
- Packed with fibre and minerals in the form of green leafy vegetables such as cavolo nero and spinach, this dish is a nutritional powerhouse. Green leafy vegetables are some of the most nutrient-dense veggies, so always find ways to work them into any dish for maximum goodness!
Pair this with a good quality slice of sourdough or gluten-free bread and enjoy!
- 6 eggs
- 100g cavolo nero, trimmed of tough stems
- 1 large handful of baby spinach
- 3 shallots, sliced
- 1 green pepper, sliced
- 1 courgette, diced
- 100g peas
- 1 tsp cumin
- 1/2 tsp oregano
- A pinch of salt and pepper
- A pinch of chilli flakes
- 1 tsp coconut oil (for cooking)
- Sourdough bread (opt for gluten-free if you have an allergy or intolerance)
- 2 spring onions, sliced
- A handful of fresh coriander
- Using a medium shallow pan with a lid, heat 1 tsp coconut oil. Sweat the shallots with the sliced green pepper until the onion is translucent and the pepper is tender.
- Add the courgette and peas and continue to sweat. Then add 3 tablespoons of water and close the lid until the vegetables are all soft.
- Add the cumin, oregano, chilli, salt and pepper, followed by the spinach and cavolo nero. Replace the lid and until the leaves have wilted and are tender.
- Using the back of a spoon create wells in the green mixture for your eggs to poach in.
- Carefully crack your eggs into the wells and replace the lid for 4-5 minutes until the whites of the eggs have set and the yolks are still runny.
- Top with coriander leaves and spring onion and serve with your chosen bread.
Get your green goddess on!
Covington, T.R et al. (1996). Handbook of Nonprescription Drugs. 11th edn. Washington, DC: American Pharmaceutical Association.
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