Shakshuka
North African • Morocco
About Shakshuka
Eggs poached in spiced tomato and pepper sauce, popular across North Africa and surrounding regions.
How to Make Shakshuka (Traditional & Healthy Version)
Shakshuka is a beloved North African dish, celebrated for its vibrant flavors, simplicity, and nourishing ingredients. Traditionally enjoyed across the Maghreb region, Shakshuka features eggs gently poached in a spicy, aromatic tomato and pepper sauce. The dish's roots are deeply embedded in North African food culture, where it is often served as a hearty breakfast or light lunch, bringing families together for a communal meal. Each household adds its own touch with local spices and fresh herbs, showcasing the diversity of African cuisine. What makes Shakshuka truly special is its unique balance of tangy tomatoes, sweet peppers, and warming spices, all cooked in one pan for easy preparation and clean-up. The eggs are nestled into the sauce, creating a beautiful presentation and ensuring every bite is packed with flavor and nutrition. Whether you are new to African recipes or a seasoned enthusiast, Shakshuka offers a taste of authentic North African hospitality and is an excellent choice for those seeking both comfort and health.
Ingredients(for 1 medium bowl with 2 eggs and sauce)
- 1 tablespoon Olive oil (for sautéing)
- 1 medium Onion (finely chopped)
- 1 medium Red bell pepper (diced)
- 2 cloves Garlic (minced)
- 3 large Fresh tomatoes (chopped, or 1 can (400g) diced tomatoes)
- 1 tablespoon Tomato paste (adds richness) - optional
- 1 teaspoon Ground cumin (flavorful North African spice)
- 1 teaspoon Paprika (smoked or sweet)
- 1/4 teaspoon Cayenne pepper (adjust for heat) - optional
- to taste Salt and black pepper (seasoning)
- 4 large Eggs (free-range preferred)
- 2 tablespoons Fresh parsley or cilantro (chopped, for garnish) - optional
Instructions
- 1
Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté until soft and translucent.
5 minutes
Use a wide pan to ensure even cooking of the sauce.
- 2
Add diced red bell pepper and continue to cook until the peppers are tender.
3 minutes
Stir frequently to prevent sticking.
- 3
Stir in minced garlic, ground cumin, paprika, and cayenne pepper. Cook until fragrant.
2 minutes
Do not let the garlic burn to preserve flavor.
- 4
Add chopped tomatoes and tomato paste. Season with salt and black pepper. Simmer until the sauce thickens and flavors meld.
7 minutes
Crush tomatoes with the back of your spoon for a smoother sauce.
Why This Dish is Healthy
This Shakshuka recipe is a healthy choice because it uses wholesome, minimally processed ingredients, heart-healthy olive oil, and is full of vegetables. Eggs are a complete protein source, keeping you fuller for longer and supporting muscle health. The dish is low in saturated fat, can be easily adapted for various dietary needs, and is free from added sugars, making it perfect for weight management, diabetic diets, and overall wellness.
Shakshuka is packed with nutrients from fresh tomatoes, peppers, and eggs. It offers a balanced macronutrient profile, providing high-quality protein from eggs, complex carbohydrates from vegetables, and healthy fats from olive oil. Tomatoes deliver lycopene, an antioxidant, while bell peppers supply vitamin C and fiber. The dish is naturally gluten-free, low in calories, and rich in vitamins A, B6, and minerals such as iron and potassium, making it suitable for a well-rounded, healthy diet.
Pro Tips
- 💡Tip 1: Use ripe, juicy tomatoes for the richest flavor.
- 💡Tip 2: Crack eggs into a small bowl first to avoid shell fragments.
- 💡Tip 3: Sprinkle with extra herbs or a dash of cumin before serving for added aroma.
Storage & Serving
Store leftover Shakshuka sauce (without eggs) in an airtight container in the refrigerator for up to 3 days. Reheat gently and add fresh eggs when ready to serve. Avoid storing cooked eggs for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
| Protein | 8.6 g |
| Carbohydrates | 9.2 g |
| Total Fat | 8.5 g |
| Fiber | 2.1 g |
