Shakshuka with Tomatoes and Zucchini
Shakshuka with tomatoes and zucchini - Asian egg dish with plenty of vegetables. Photo Iris Lange-Fricke
Healthy, because
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Nutritional values
Tomatoes and zucchini provide plenty of vitamins and minerals such as vitamin C, vitamin A, potassium and iron, while eggs contribute significant protein to this dish.
This dish also tastes great with other ingredients such as zucchini, peppers or spinach.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 183.7 μg | (61 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 37.7 μg | (84 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 1,183 mg | (30 %) | ||
| Calcium | 348.8 mg | (35 %) | ||
| Magnesium | 86.6 mg | (29 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 56.8 μg | (28 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 13.9 g | |||
| Uric acid | 86.6 mg | |||
| Cholesterol | 431 mg |
Ingredients
Preparation steps
Clean and wash the zucchini and spring onions and cut into slices or rings. Peel and chop the garlic.
Heat oil in a pan and fry spring onions, zucchini, garlic and cumin for about 5-6 minutes at medium heat. Add tomato pieces, cayenne pepper, salt and pepper. Simmer for another 6-7 minutes at medium heat.
Form four small hollows in the tomato mixture. Slide the eggs evenly into the hollows. Let the eggs set for 15-20 minutes, covering them with a lid. Shortly before cooking, crumble the cheese, pour over the eggs and allow to melt slightly. Wash the parsley, shake dry, chop and sprinkle the parsley over the shakshuka.
