Hearty Vegetarian Baked Egg Shakshuka Recipe

Perfect for dinner or a lazy weekend brunch, this shakshuka is full of nutrition without skimping on flavour. Eggs and spinach provide plenty of iron, even more so when served with wholemeal bread on the side. Vitamin C from the capsicum, tomatoes and parsley helps the body to efficiently absorb the iron, as well as packing the dish with heart-healthy antioxidants. Make this dish spicy by adding some fresh chilli if that’s your style.

Vegetarian Baked Egg Shakshuka Recipe

Perfect for dinner or a lazy weekend brunch, this shakshuka is full of nutrition without skimping on flavour. Eggs and spinach provide plenty of iron, even more so when served with wholemeal bread on the side. Vitamin C from the capsicum, tomatoes and parsley helps the body to efficiently absorb the iron, as well as packing the dish with heart-healthy antioxidants. Make this dish spicy by adding some fresh chilli if that’s your style.

Serves 4-6

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 brown onion, halved and thinly sliced
  • 1 red capsicum, thinly sliced
  • 3 cloves garlic, crushed
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 2 x 400g cans of cherry tomatoes
  • 100g baby spinach, roughly chopped
  • 6 eggs
  • 4 tbsp flat-leaf parsley, finely chopped
  • Wholemeal bread, to serve

Method:

  1. Preheat oven 190ºC (170ºC fan-forced).
  2. Heat the olive oil in a large, oven-proof frying pan over medium-low heat.
  3. Add the onion and capsicum to the pan, stirring and cooking until softened and lightly caramelised, about 20 minutes.
  4. Stir in the garlic and cook for 1 minute, then add in the cumin and paprika, and cook for another minute.
  5. Add the plum tomatoes and juices into the pan, breaking up the tomatoes with a wooden spoon. Season with salt and pepper to taste.
  6. Cook at a simmer, stirring, for about 1o minutes or until the mixture has thickened. www.thelifestyledietitian.com.au Updated: 28/10/2022
  7. Stir in the spinach until combined, then gently crack the eggs into the tomato mixture, being careful not to pierce the yolks.
  8. Transfer the pan into the oven and bake for 7-10 minutes, until the egg yolks have just set.
  9. Remove from the oven and sprinkle with the parsley.
  10. Serve the shakshuka with the bread, for dipping.

This recipe was created by Michelle Theodosi (Accredited Practising Dietitian and Credentialed Eating Disorder Clinician) and the team at The Lifestyle Dietitian

Nutrition Information (per serve):

Per serve (if serving 4)

Energy (kJ) 1564 (374 Cals)

Protein (g) 17.63

Carbohydrates (g) 31.52

Dietary fibre (g) 9.67

    • Sugars (g) 12.18

Iron (mg) 5.59

Total fat (g) 17.15

Sodium (mg) 372.65

    • Saturated fat (g) 3.25

Calcium (mg) 160.13

 

Vitamin C (mg) 143.99

 

Per serve (if serving 6)

Energy (kJ) 1187 (284 Cals)

Protein (g) 12.96

Carbohydrates (g) 26.71

Dietary fibre (g) 7.54

    • Sugars (g) 8.3

Iron (mg) 4.02

Total fat (g) 11.93

Sodium (mg) 307.36

    • Saturated fat (g) 2.24

Calcium (mg) 109.8

 

Vitamin C (mg) 96

 

Tip: Make this delicious dish vegan by swapping the eggs with 2x tins of chickpeas.