I never expected to fall in love in a tiny café tucked away in the winding streets of Bodrum, Turkey. Farmer Fred and I were in Kos, Greece, with nothing on our agenda.  We decided to hop a ferry to Turkey and spend a few days in Bodrum.  After several hours of searching, we found a quaint family-run hotel.  After settling in we were famished and set out in search of authentic Turkish food.  Our search ended at a tiny cafe tucked away at the end of a winding street.  When the waiter placed the cast-iron skillet before us, steam rising in aromatic swirls. “Shakshuka,” he announced with a smile. My eyes widened at the sight: eggs nestled in a vibrant sea of tomatoes and peppers, sprinkled with fresh herbs and feta.

As I dipped my bread into the bubbling sauce taking that first bite.  Flavors exploded on my  tongue – the tanginess of tomatoes, the richness of runny yolks, the kick of spices. Each bite was a perfect harmony of tastes and textures. Sometimes, love comes in unexpected forms.

Shakshuka’s roots trace back to North Africa, particularly Tunisia. This delicious and hearty dish made its way through the Middle East and became especially popular in Israel. The name “Shakshuka” is believed to come from Arabic, meaning “a mixture” or “shaken.” It’s a testament to how cultures blend and evolve through food, creating something truly special. 

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What you Will Learn

  1. The art of balancing spices for that perfect Shakshuka flavor
  2. How to achieve the ideal egg consistency – runny yolks, set whites
  3. Tips for choosing the best tomatoes and peppers
  4. Techniques for layering flavors in a one-pan dish
  5. Creative variations to make Shakshuka your own
shakshuka

Shakshuka and Healthy Longevity

  1. Tomato-based: Rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers.  Tomatoes contain a type of fiber called pectin. Pectin acts as a prebiotic, feeding beneficial gut bacteria and promoting their growth
  2. Eggs: Packed with high-quality protein and essential nutrients like vitamin D and B12.
  3. Olive oil: A staple of the Mediterranean diet, known for its heart-healthy monounsaturated fats.
  4. Vegetables: Bell peppers and onions provide fiber, vitamins, and additional antioxidants.  Onions and garlic are excellent sources of inulin and fructooligosaccharides (FOS), both of which are well-known prebiotics. They help nourish beneficial gut bacteria, particularly Bifidobacteria and Lactobacilli.
  5. Herbs and spices: Anti-inflammatory properties that support overall health.
ingredients for shakshuka

What Ingredients will you need?

  • Eggs: Eggs from free range  are not the same as cage free eggs.  Cage-free chickens are still fed a diet of pesticide-coated grains and likely will never set foot outdoors.   Eggs from pasture-raised birds are the healthiest.  birds spend most of their life outdoors, with a fair amount of space (some regulations mandate up to 108 square feet per bird) plus access to a barn. 
  • Olive oil: Organic extra virgin olive oil is heart healthy.
  • Red Bell Pepper: organic peppers are high in antioxidants.
  • Red Onion: a great prebiotic
  • Garlic another prebiotic.
  • Crushed Tomatoes: contain lycopene an antioxident important for fighting certain types of cancers
  • Spices: use organic spices that haven’t expired.

Step by Step Instructions for Shakshuka

  1. Heat olive oil in a large, deep skillet over medium heat.
  2. Add the chopped onion and red bell pepper, and cook until softened, about 5 minutes.
  3. Add the minced garlic, ground cumin, smoked paprika, and chili powder. Cook for 1-2 minutes until fragrant.
  4. Pour in the crushed tomatoes and season with salt and pepper. Simmer for 10-12 minutes until the sauce has slightly thickened.
  5. Using a spoon, create small wells in the sauce and crack the eggs into them.
  6. Cover the skillet and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
  7. Sprinkle with chopped fresh parsley and serve hot with a side of baby arugula and spinach salad topped with some feta cheese and half of an avocado. .
shakshuka

Creative Variations for you Shakshuka

  1. Green Shakshuka: Swap the tomato base for a blend of sautéed leafy greens like spinach, kale, and Swiss chard. Add some pesto for an extra flavor kick.

  2. Mexican-inspired Shakshuka: Incorporate black beans, corn, and jalapeños. Top with avocado slices and a dollop of sour cream.

  3. Mediterranean Shakshuka: Add artichoke hearts, olives, and crumbled feta cheese. Sprinkle with za’atar for an authentic touch.

  4. Shakshuka Benedict: Serve your shakshuka on toasted English muffins and drizzle with hollandaise sauce for a fusion breakfast.

  5. Seafood Shakshuka: Add shrimp, calamari, or white fish to the tomato sauce for a protein-packed oceanic twist.

  6. Shakshuka Shakshuka: Create mini shakshuka cups in bell peppers or hollowed-out bread bowls for a fun presentation.

  7. Indian-spiced Shakshuka: Infuse the sauce with garam masala, turmeric, and coconut milk for an Indian-inspired version.

  8. Shakshuka Pizza: Use shakshuka as a pizza topping! Spread the sauce on a pizza crust, crack eggs on top, and bake until the eggs are set.

  9. Vegan Shakshuka: Replace eggs with chickpeas or tofu, and use nutritional yeast for a cheesy flavor.

  10. Sweet Shakshuka: For a dessert version, use a base of stewed berries or stone fruits, and top with sweetened mascarpone instead of eggs.

These variations maintain the essence of shakshuka while offering exciting new flavors and textures. Feel free to mix and match these ideas to create your own unique shakshuka masterpiece!

FAQ

What is shakshuka?


Shakshuka is a Middle Eastern and North African dish consisting of eggs poached in a sauce of tomatoes, olive oil, peppers, onion, and garlic, commonly spiced with cumin, paprika, and cayenne pepper.

Is shakshuka healthy?

Yes, shakshuka is considered a healthy dish. It’s rich in vitamins and minerals from the vegetables, provides protein from the eggs, and contains healthy fats from olive oil. It’s also high in lycopene from tomatoes and lutein from eggs, both of which are beneficial for health and longevity.

Can I make shakshuka ahead of time?

You can prepare the tomato sauce base ahead of time, but it’s best to add and cook the eggs just before serving. Reheat the sauce, then add the eggs and cook until they reach your desired consistency.

What do you serve with shakshuka?

Shakshuka is typically served with bread for dipping, such as pita, challah, or crusty sourdough. It’s often enjoyed for breakfast but can be served at any meal. Some people also like to add feta cheese or fresh herbs as toppings.

Can I make a vegetarian or vegan version of shakshuka?

Absolutely! For a vegetarian version, you can simply prepare the dish as usual, as it’s already vegetarian. For a vegan version, you can replace the eggs with tofu or chickpeas, and use nutritional yeast for a cheesy flavor. These substitutions maintain the dish’s texture and nutritional value while making it plant-based.

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Shakshuka

Shakshuka is a delicious and hearty Middle Eastern dish. It is essentially a tomato-based dish, typically made with eggs and a variety of spices.
Servings 2 people
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Equipment

  • This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
  • To see the ingredient amounts in metric units, click the blue "METRIC:" button between the ingredients and the instructions for this recipe.

Ingredients

  • 1 tbsp organic extra virgin olive oil
  • 1 medium red bell pepper chopped
  • 1 medium onion diced
  • 3 cloves fresh garlic finely minced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp Chili powder - use less depending on how spicy you like food.
  • 1 can crushed tomatoes (14oz.)
  • 4 large eggs
  • salt and pepper to taste.

Instructions

  • Heat olive oil in a medium, deep skillet over medium heat.
  • Add the chopped onion and red bell pepper, and cook until softened, about 5 minutes.
  • Add the minced garlic, ground cumin, smoked paprika, and chili powder. Cook for 1-2 minutes until fragrant.
  • Pour in the crushed tomatoes and season with salt and pepper. Simmer for 10-12 minutes until the sauce has slightly thickened.
    tomato and veggies cast iron skillet
  • Using a spoon, create small wells in the sauce and crack the eggs into them.
  • Cover the skillet and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
  • Sprinkle with chopped fresh parsley and serve hot with a side of baby arugula and spinach salad topped with some feta cheese and half of an avocado.

Video

Calories: 321kcal
Course: Breakfast, lunch
Cuisine: Middle Eastern
Keyword: healthy recipe, longevity recipe, Shakshuka

Nutrition

Calories: 321kcal | Carbohydrates: 27g | Protein: 18g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 372mg | Sodium: 421mg | Potassium: 1005mg | Fiber: 7g | Sugar: 14g | Vitamin A: 3352IU | Vitamin C: 101mg | Calcium: 163mg | Iron: 6mg

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