Vegetable Shakshuka

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, along with omega 3, vitamins B5, B12, A and E, along with choline, selenium and zinc.

In addition, eggplant adds potassium, manganese and copper and the 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 tomato and peppers add A, B1 and C.   

Macros 

One serve provides 332 calories, 25 g protein, 13 g fat, 21 g 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 eggplant from microwave and immediately transfer 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 begin to soften.  
  • Add the Chinese broccoli and sliced cabbage and saute for a few more minutes, then add in mushrooms, spinach, 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 lowfat labneh or nonfat Greek yogurt.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.  

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.