Low-Carb Without Meat

Cauliflower Shakshuka

4.69388
Average: 4.7 (49 votes)
(49 votes)
Cauliflower Shakshuka

Cauliflower Shakshuka - Classic clean eating!

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
247
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eggs have a high cholesterol content, but this does not have a negative effect on cholesterol levels. Pumpkin seeds provide the body with healthy unsaturated fatty acids, which are important for the heart, blood vessels and brain. Cauliflower brings a lot of vitamin C, which is important for a strong immune system.

When shopping, choose organic eggs because they usually contain more omega-3 fatty acids than conventional products. If you want to be even more colorful, you can also replace the cauliflower with broccoli.

1 serving contains
(Percentage of daily recommendation)
Calorie247 cal.(12 %)
Protein14 g(14 %)
Fat16 g(14 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.5 μg(8 %)
Vitamin E4.4 mg(37 %)
Vitamin K71.4 μg(119 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.6 mg(43 %)
Folate164 μg(55 %)
Pantothenic acid2.5 mg(42 %)
Biotin21.1 μg(47 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C170 mg(179 %)
Potassium838 mg(21 %)
Calcium78 mg(8 %)
Magnesium65 mg(22 %)
Iron2.6 mg(17 %)
Iodine8 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3.3 g
Uric acid87 mg
Cholesterol198 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
18 ozs Cauliflower
3 ozs onions
3 garlic cloves
1 red Bell pepper
10 ozs Tomatoes
3 Tbsps olive oil
8 ozs Vegetable broth
salt
peppers
1 tsp ground Cumin
1 tsp sweet ground paprika
Chili powder
4 eggs
2 Tbsps Pumpkin seed
¾ oz parsley
How healthy are the main ingredients?
CauliflowerCauliflowerTomatoonionolive oilPumpkin seed

Preparation steps

1.

Clean cauliflower, wash and cut into small florets. Peel and chop onion and garlic. Halve, seed, wash and dice the bell bell pepper. Clean, wash and finely dice the tomatoes.

2.

In a large frying pan, heat olive oil. Sauté diced onion and bell pepper in it, stirring, for about 7 minutes over medium heat. Then stir in garlic, cauliflower, and tomatoes and pour in broth. Season with salt, bell pepper, cumin, paprika powder, and 1⁄4 tsp chili powder, and simmer over low heat for about 10 minutes until thick. Season sauce with salt and pepper to taste.

3.

Break eggs one by one, slide into the sauce, cover and let fry over low heat for 5-7 minutes. Roast pumpkin seeds in a hot pan without fat. Wash parsley, spin dry, chop leaves. Sprinkle the oriental vegetable-egg pan with parsley and pumpkin seeds.

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