Protein-Packed Vegetarian Recipe

Shakshuka with Tomatoes and Zucchini

4.90476
Average: 4.9 (21 votes)
(21 votes)
Shakshuka with Tomatoes and Zucchini

Shakshuka with tomatoes and zucchini - Oriental egg dish with plenty of vegetables. Photo iris Lange-Fricke

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Health Score:
9,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
522
calories
Calories

Healthy, because

Even smarter

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie522 kcal(25 %)
Protein27 g(28 %)
Fat38 g(33 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.8 mg(100 %)
Vitamin D2.9 μg(15 %)
Vitamin E6.9 mg(58 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.9 mg(82 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.7 mg(50 %)
Folate183.7 μg(61 %)
Pantothenic acid2.5 mg(42 %)
Biotin37.7 μg(84 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C93 mg(98 %)
Potassium1,183 mg(30 %)
Calcium348.8 mg(35 %)
Magnesium86.6 mg(29 %)
Iron5.5 mg(37 %)
Iodine56.8 μg(28 %)
Zinc3.4 mg(43 %)
Saturated fatty acids13.9 g
Uric acid86.6 mg
Cholesterol431 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 small zucchini
1 bunch scallions
2 garlic
3 tablespoons olive oil
1 teaspoon Cumin
14 ounces tomatoes
1 pinch cayenne pepper (or chili flakes)
salt
peppers
4 eggs
3 ½ ounces Feta
2 stalks parsley
How healthy are the main ingredients?
zucchinigarlicolive oilCumintomatocayenne pepper

Preparation steps

1.

Clean and wash the zucchini and spring onions and cut into slices or rings. Peel and chop the garlic.

2.

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.

3.

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.