CU Anschutz Health and Wellness Center Newsroom

Shakshuka with Kale and Chickpeas

Written by Community Nutrition | April 29, 2024

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.

Ingredients

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.

  Adapted from: https://oldwayspt.org/recipes/shakshouka-shakshuka
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