Shakshouka, or eggs poached in tomato sauce, may sound complicated but that couldn’t be farther from the truth. In fact, I guarantee you this easy and delicious Veggie Shakshouka will become a staple in your healthy breakfast recipes repertoire!
I love this meal because it’s so versatile and nourishing. The nutrition in eggs, like good-quality vegetarian protein, B vitamins and vitamin D, will keep you full and satisfied so you’re not reaching for that mid-morning cookie. Vibrant veggies give this Shakshouka a healthy step up from the traditional recipe.
But don’t be fooled, these poached eggs aren’t just the perfect healthy breakfast idea, they also make for a delicious lunch or dinner. Feel free to incorporate any veggies you have on hand. Leftovers, or ones that may be on their last leg, work perfectly! Plus, this breakfast looks so darn pretty and gourmet, no one will know that you whipped it up in less than 10 minutes.
Quick & Easy Veggie Shakshouka
Serves 2-4 (2 large portions or 4 regular portions)
1 tbsp cooking oil (like ghee or coconut oil)
1/2 small yellow onion, diced
1 small clove of garlic
1/2 cup zucchini, grated (about 1/4 zucchini)
1/4 cup carrots, grated (about 1/2 small carrot)
1/4 cup sweet potato, grated (about 1/4 small sweet potato)
1 tablespoon tomato paste
1/4 tsp ground cumin
1/2 tsp oregano
1/4 tsp smoked paprika
Pinch of cayenne or hot sauce (optional)
Pinch of salt
Pinch of pepper
2 cups diced tomatoes (a little more or less depending on how saucy you like it)
1/3 cup roasted red peppers, roughly chopped
2-4 eggs (depending on how hungry you are)
1 ripe avocado
1 tbsp fresh chives or parsley, chopped (optional)
- Prepare vegetables by dicing onions, mincing garlic and grating carrots, sweet potato and zucchini. Roughly chop red peppers.
- Add coconut oil to a skillet over medium heat. Add onions and saute until translucent and almost browning. The add garlic, saute until fragrant, 30 seconds more.
- Then add grated carrots, zucchini and sweet potato. Sauté until all veggies are softened.
- Add tomato paste, stir and add spices. Cook until spices are warmed through and fragrant.
- Add strained tomatoes and roasted red peppers, stir to combine.
- Make 4 small pools in the tomato mixture leaving some sauce at the bottom of each pool.
- Gently crack an egg into each little indent.
- Cover and gently simmer until eggs are cooked to your taste. (I like my yolks slightly runny which takes about 10mins).
- Season with a pinch of pepper and garnish with avocado and freshly chopped chives.
Not only is this the perfect vegetarian recipe for complete nutrition, it also has a little secret that makes it oh so good! The secret is the tomato sauce and roasted red peppers. Tomatoes and peppers naturally contain monosodium glutamate. Yup, also known as MSG.
But don’t worry, it’s not the artificial MSG that’s often added to processed foods to boost their flavour; this naturally occurring compound is found in foods like tomatoes, parmesan cheese, mushrooms and beef and it’s perfectly safe to eat. It brings it’s own meaty, savoury flavour profile called umami. And this is what gives Shakshouka it’s step-up over other methods of cooked eggs.
Give this deeeelicious recipe a try, and for more healthy breakfast options, take a look here. Happy eating!