Shakshuka is an easy, healthy breakfast (or any time of day) recipe in Israel and other parts of the Middle East and North Africa.
It’s nourishing, filling and one recipe I guarantee you’ll make time and again. This nutritionally optimised vegetarian shakshuka created by Karen Mayrand packs an incredible nutritional punch!
The eggs provide about half the energy, a potent dose of bioavailable protein, omega 3, vitamins B5, B12, A and E, and choline, selenium and zinc.
In addition, eggplant adds potassium, manganese and copper; greens add more folate, vitamins A, B6, C and K1, potassium, calcium and magnesium. Mushrooms add copper, phosphorus, B3, B5 and vitamin D, while the tomatoes and peppers add A, B1 and C.
Scorecard
- Diet Quality Score = 95%
- Satiety Index Score = 89%
- Protein % = 30%
- P:E ratio = 0.7
Macros
One serving provides 333 calories, 25 g of protein, 13 g of fat, 21 g of net carbs and P:E = 0.7.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 100 g (3.5 oz) Chinese broccoli, chopped into 1-inch pieces
- 80 g ( 2.8 oz) red peppers, in ½-inch pieces
- 125 g spinach, chopped
- 160 g Chinese Napa cabbage, sliced into 1-inch strips
- 1 clove (4 g) garlic, chopped
- 125 g (4.4 oz) eggplant, cut into 1 ½” cubes
- 100 g (3.5 oz) brown mushroom, sliced or chopped finely
- 125 g (4.4 oz) tomato (canned or fresh)
- 1 tsp thyme
- ½ tsp oregano
- Two large eggs
- ½ tsp sea salt
- Two sprays of olive oil
Directions
- Toss eggplant and salt together in a medium bowl. Line the entire surface of a large microwave-safe dish with a double layer of coffee filters and lightly spray with olive oil — spread eggplant in an even layer over coffee filters.
- Microwave on high power until eggplant feels dry and pieces shrink to about 1 inch, about 10 minutes, flipping halfway through to dry sides evenly. Remove the eggplant from the microwave and immediately transfer it to a paper towel-lined plate.
- Spray olive oil In a large nonstick frying pan over medium heat, add the garlic and saute for 30 seconds. Next, add the red pepper and saute for a few minutes until the peppers soften.
- Add the Chinese broccoli and sliced cabbage and saute for a few more minutes, then add in mushrooms, spinach, and microwaved eggplant cubes and cook until the mushrooms soften and the spinach has wilted.
- Add the tomatoes with the thyme and oregano and bring to a gentle simmer. Cook vegetables for another few minutes until the tomatoes are cooked and the flavours have melded.
- Make two dips in the vegetables. Gently break the eggs and carefully pour each into its own dip. Use a fork to swirl the egg whites a little bit with the sauce, taking care not to break the yolks. Simmer gently for 8 to 10 minutes until the egg whites are set, but the yolks are still runny. Remove from the heat, leave for a couple of minutes to settle, then spoon onto your plate and serve with the low-fat labneh or nonfat Greek yogurt.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
