Recipes · Tunisian · Breakfast
Shakshouka
One serving has 348 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin C (111%), vitamin K (110%), thiamin (88%), choline (73%), selenium (60%) and riboflavin (57%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (357 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free, Low carb
- Contains: egg
Ingredients
- 100 g Eggs, whole, raw
- 150 g Tomatoes, canned, diced
- 40 g Bell pepper, red, raw
- 30 g Onions, raw
- 6 g Garlic, raw
- 15 g Olive oil
- 8 g Sriracha
- 1 g Cumin
- 0.5 g Caraway seeds
- 1 g Paprika
- 0.8 g Salt
- 5 g Parsley, fresh
Method
- Heat the olive oil in a wide pan, and cook the onion and bell pepper over medium heat for 6-7 minutes until softened.
- Add the garlic, cumin, caraway and paprika, and cook for 1 minute until fragrant.
- Stir in the harissa (the chilli paste stands in well) and the diced tomatoes, along with the salt.
- Simmer for 10-12 minutes, stirring occasionally, until the sauce thickens and reduces slightly.
- Make two small wells in the sauce and crack the eggs into them.
- Cover and cook for 6-8 minutes over low heat, until the egg whites are fully set and the yolks are cooked to your liking, but not left runny if serving anyone vulnerable to raw egg.
- Scatter with parsley and serve straight from the pan with bread for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 348 kcal | 16% |
| Carbohydrates | 16.2 g | |
| Water | 296 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 15.6 g | 32% |
| Tryptophan | 0.2 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.75 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.41 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.94 g | |
| Histidine | 0.36 g | |
| Fat | 25.6 g | |
| Monounsaturated | 14.9 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.4 g | |
| Saturated | 5.3 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 372 mg | |
| Calcium | 150 mg | 15% |
| Copper | 0.22 mg | 24% |
| Iron | 4.4 mg | 25% |
| Magnesium | 46.8 mg | 15% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 269 mg | 38% |
| Potassium | 678 mg | 14% |
| Selenium | 33 µg | 60% |
| Sodium | 804 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.97 mg | 88% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 93.3 µg | 23% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 310 mg | 73% |
| Vitamin A | 310 µg | 44% |
| Vitamin C | 83.1 mg | 111% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 5.5 mg | 37% |
| Vitamin K | 99.1 µg | 110% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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