Low-Cal Vegan

Vegan Shakshuka

with brown rice
4.333335
Average: 4.3 (3 votes)
(3 votes)
Vegan Shakshuka

Vegan shakshuka - Israeli specialty reinterpreted

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
431
calories
Calories

Healthy, because

Even smarter

Nutritional values

You have a sensitive stomach? Pointed cabbage will still suit you, because unlike other types of cabbage, its structure is fine and therefore relatively easy to digest.

Even if kale is not in season, you can enjoy the vegan shakshuka: Then replace it with another green leafy vegetable, for example spinach or chard.

1 serving contains
(Percentage of daily recommendation)
Calorie431 cal.(21 %)
Protein16 g(16 %)
Fat14 g(12 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage11.1 g(37 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K419.8 μg(700 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.8 mg(57 %)
Folate296 μg(99 %)
Pantothenic acid1.8 mg(30 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C181 mg(191 %)
Potassium1,284 mg(32 %)
Calcium315 mg(32 %)
Magnesium144 mg(48 %)
Iron5.4 mg(36 %)
Iodine16 μg(8 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.3 g
Uric acid184 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
28 ozs pointed cabbage
7 ozs Kale
1 red onion
2 garlic cloves
9 ozs Brown rice
salt
3 Tbsps olive oil
14 ozs chunky tomatoes (canned)
2 tsps ground paprika
3 tsps Harissa
peppers
3 ozs Pumpkin puree
1 tsp cornstarch
8 ozs Silken tofu
2 marjoram
1 tsp Sumac
1 tsp Sesame seeds (black and white)
How healthy are the main ingredients?
olive oilKaleSesame seedsoniongarlic clovesalt

Preparation steps

1.

Clean and wash the pointed and green cabbage, pluck the green from the ribs of the kale. Cut the pointed cabbage and kale into strips. Peel and chop the onion and garlic.

2.

Bring rice to a boil with twice the amount of salted water, cover and cook over low heat for 25-30 minutes. Remove from heat, loosen and let swell for 5 minutes.

3.

Meanwhile, in a deep frying pan, heat 2 tablespoons of oil. Add onion and garlic and sauté over medium heat for 3 minutes until translucent. Add pointed cabbage and kale and sauté for 3-5 minutes until golden brown. Deglaze with a little water, add tomatoes and let reduce for about 10 minutes; then season with paprika, harissa, salt and pepper.

4.

Meanwhile, mix pumpkin puree with remaining oil, 1/2 tsp cornstarch, 1-2 tbsp water and 1 pinch salt. Mix tofu with remaining starch and salt. Form 4 wells in pan vegetables, place tofu cream in them and center pumpkin cream on top. Cover pan and let shakshuka set over low heat for about 10 minutes. Wash marjoram, shake dry, pluck into small pieces. Sprinkle vegan shakshuka with marjoram, sumac and sesame seeds and serve with rice.