Guilt-Free Delicacy

African Style Tomato and Egg Bake (Shakshouka)

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Average: 4.5 (2 votes)
(2 votes)
African Style Tomato and Egg Bake (Shakshouka)
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
468
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential oils from the spices, especially coriander, have a calming effect on the stomach and can therefore help well with flatulence and abdominal cramps. The sulphides from the onion declare war on bacteria and thus protect against potential diseases.

Instead of parsley, you can also use fresh coriander as a green topping for the African tomato and egg pan (Shakshuka).

1 serving contains
(Percentage of daily recommendation)
Calorie468 kcal(22 %)
Protein12.15 g(12 %)
Fat34.32 g(30 %)
Carbohydrates32.18 g(21 %)
Sugar added1.05 g(4 %)
Roughage7.68 g(26 %)
Vitamin A494.72 mg(61,840 %)
Vitamin D1.76 μg(9 %)
Vitamin E6.46 mg(54 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.05 mg(25 %)
Vitamin B₆0.44 mg(31 %)
Folate105.43 μg(35 %)
Pantothenic acid0.54 mg(9 %)
Biotin14.59 μg(32 %)
Vitamin B₁₂1.15 μg(38 %)
Vitamin C100.52 mg(106 %)
Potassium959.52 mg(24 %)
Calcium115.61 mg(12 %)
Magnesium53.49 mg(18 %)
Iron2.25 mg(15 %)
Iodine55.05 μg(28 %)
Zinc0.96 mg(12 %)
Saturated fatty acids8.9 g
Cholesterol179.25 mg

Ingredients

for
4
For the harissa
3 pickled lemons (salted lemons)
1 tsp Coriander
1 tsp Caraway
2 garlic cloves
2 big red Pepperoncini (mild)
60 milliliters olive oil
salt
For shakshouka
3 onions
2 garlic cloves
1 red chili pepper
1 kilogram tomatoes
2 Tbsps olive oil
1 tsp sweet ground paprika
2 Tbsps Tomato paste
salt
1 splash lemon juice
½ tsp ground Cumin
1 pinch sugar
freshly ground peppers
100 grams cream cheese
4 eggs
1 handful fresh parsley
How healthy are the main ingredients?
tomatocream cheeseTomato pasteolive oilparsleysugar

Preparation steps

1.

For the harissa, halve the lemons, scrape out the flesh and place in a blender. Grind the coriander and cumin in a mortar. Peel the garlic cloves. Rinse the peperoncini, cut in half, remove the seeds and puree along with the lemon and the garlic cloves. Blend in the olive oil to make a creamy paste. Stir in the ground spices and season with salt.

2.

For shakshouka, peel the onion, cut in half and then into strips. Peel garlic and chop finely. Rinse the chile, cut in half, and chop. Blanch the tomatoes in boiling water, peel, quarter, core and dice finely. 

3.

Sauté the onion with the garlic and chile in hot oil for 1-2 minutes in a large pan. Sprinkle with paprika and stir in the tomato paste. Add the tomatoes with their juice and season with salt, lemon juice, cumin, sugar, and pepper. Simmer for 15-20 minutes, then stir in the cream cheese.

4.

Break the eggs individually in a small bowl and gently slide into the pan with the sauce. Simmer on low heat for 5-7 minutes with the pan half covered.

5.

Rinse the parsley, shake dry and chop coarsely. Garnish the shakshuka with parsley and 1-2 tablespoons of harissa. Serve with fresh white bread or flatbread and additional harissa.