Easy Mediterranean Shakshuka with Feta
If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.
Servings: 2
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 small onion diced
- 2 cloves garlic minced
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon sea salt or to taste
- ¼ teaspoon freshly ground black pepper
- 2 cups canned diced tomatoes
- 3 large eggs
- ¼ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
- Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
- Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
- Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
- Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
- Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
- Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.
Notes
Estimated Nutrition Facts
Per serving, based on 2 servings and excluding bread:- Calories: ~330
- Protein: ~17 g
- Carbohydrates: ~18 g
- Dietary Fiber: ~4 g
- Total Fat: ~22 g
- Saturated Fat: ~7 g
- Total Sugars: ~10 g
- Sodium: ~900 mg