Shakshuka (Spiced Tomato Baked Eggs)

Eggs are a good source of iron and this simple lunch dish provides one third of the recommended daily intake of this important nutrient.


Serves 2
adults
350
Kcals
per serving

10 Mins
prep

30 Mins
cooking

Recipe
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Ingredients

1 tbsp olive oil (15ml)
1/2 tsp fennel seeds  (2g)
1 small onion, finely diced  (75g)
1 clove garlic finely chopped  (6g)
1 large red pepper, cut into strips  (180g)
1 tsp smoked paprika  (3g)
Pinch of saffron or turmeric
1 can chopped tomatoes  (400g)
Pinch of salt
Pinch of ground black pepper
4 medium free-range eggs  (220g)
2 medium slices wholemeal or granary sliced bread, toasted  (80g)

Method

  1. Heat the oil in a large non-stick, deep-sided frying pan. Add the fennel seeds and cook for one minute.
  2. Add the onion and garlic to the pan and cook for another three minutes.
  3. Add in the pepper, smoked paprika, saffron or turmeric, tomatoes, salt and pepper. Cook for 25 minutes until the peppers are soft, adding more water as necessary to keep the mixture moist.
  4. Make four small wells in the tomato and pepper sauce, drop in the eggs, cover the pan and cook for five minutes until the whites of the egg are cooked.
  5. Spoon two spicy tomato baked eggs onto each plate and serve with toasted bread.
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Nutritional information per serving

350kCal, 1460kJ
21.8g
15.6g
4g
32.6g
14.4g
7.4g
418mg

© The Vegetarian Society