Serves: 4
This month's featured recipe, Shakshuka, meaning "all mixed up" in Arabic, combines the richness of eggs poached in a flavorful tomato sauce, boasting a protein-packed and nutrient-rich dish with each egg providing 6-7g of protein and tomatoes offering the highest natural source of lycopene, an essential antioxidant supplying around 80% of lycopene in the US diet. From the kitchen of the Community Nutrition Program at the CU Anschutz Health and Wellness Center.
Ingredients
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1 Tbsp. olive oil 1 small onion, diced 1 clove garlic, minced 1 orange bell pepper, seeded and diced 28 oz. can diced tomatoes, no salt added 15 oz. can chickpeas, rinsed and drained 1 cup vegetable stock, or as needed 2 Tbsp. tomato paste 1 bunch kale, about 1 lb., roughly chopped 1 tsp. chili powder |
2 tsp. cumin 2 tsp. paprika Large pinch of cayenne, or to taste, optional Pinch of salt, or to taste Pinch of pepper, or to taste 6 large eggs 1 Tbsp. parsley, minced, for garnish, optional Hot sauce, optional Feta, mozzarella, or cheese of choice, optional Pita bread, toast, or brown rice, optional |
Method of Preparation
1. Heat the olive oil in a large skillet or Dutch oven over medium-high heat.
2. Add the diced onion and sauté until translucent, about 5 minutes. Add the garlic and sauté until fragrant, about a minute more.
3. Add the bell pepper and cook until softened, about 7-10 minutes.
4. Add diced tomatoes, chickpeas, vegetable stock, tomato paste, kale, chili powder, cumin, paprika, and cayenne if using, salt and pepper to the skillet and bring to a simmer. Reduce the heat to low and simmer for about 5 minutes, until the sauce begins to reduce, and the kale is wilted. Adjust the spice and other seasonings to taste. Add more broth if the sauce feels too thick.
5. Poach eggs in the sauce by creating a well for each egg with a ladle or large spoon. Rest the ladle/spoon in the sauce and crack the egg into the spoon. Gently remove the ladle/spoon and allow the egg to settle in the space left behind. Repeat for the remaining 5 eggs.
6. Cover and simmer for 10 to 15 minutes, checking regularly, until the egg whites are cooked through and the yolks are cooked to desired doneness.
7. Garnish with minced parsley, cheese, and/or hot sauce, and serve with pita, toast, or brown rice.
Nutrition Facts Per Serving
Calories: 200 | Total Fat: 10 g | Saturated Fat: 2.2 g | Sodium: 220 mg | Total Carbohydrate: 20 g | Dietary Fiber: 7 g | Total Sugar: 7 g | Added Sugar: 0 g | Protein: 12 g
Adapted from Oldways
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