Shakshouka is a traditional Israeli food, a mixture of tomatoes, red bell pepper, and spices. Eggs has always been the main ingredients on this recipe, others can be added different ingredients to the tomato base, anything else that sounds tasty to you. The spices that used for preparation varies from one recipe to another, but paprika and chilli powder are the most often used.
Shakshouka is a vegetable meal. It has an amazing range of nutrients that we can get from eggs, as well as from the tomatoes, their lycopene and antioxidants contents, plus the vitamin A, C and B6 from bell peppers. That makes this recipe is a healthy one, easy to prepare and very light on your budget.
This can be eaten for breakfast, lunch or dinner. But for most Israeli they often eat this for breakfast. For myself, i prefer this meal as an evening meal serving with a piece of slice of toasted bread.
I learned this recipe after my first few months in Israel, and i was surprised after i taste it. It's so yummy, and nutritious.
My recipe is just a basic and simple and not so spicy. I just do it the way i like it.
Eggs, Carrots, Tomato and Bell Pepper and their Nutritional Value
These major ingredients of the shakshouka recipe has an amazing nutrional value, a perfect food that contain almost every nutrients that our body needs, and acts as an antioxidants, protecting cells from free radical damage.
These nutrients includes:
Vitamin A - a common type of vitamin A is a Beta-carotene or carotenoid, it produces dark pigments in plant foods or in a brightly colored fruits and vegetables. Beta-carotene provides antioxidants and anti-inflammatory benefits.
The food rich in antioxidant helps to prevent cardiovascular disease and of type 2 diabetes. And also, provides with important anti-cancer benefits.
According to National Eye Institute, taking a high level of antioxidants such as vitamin A along with zinc, may reduce the risk of developing advanced age-related macular degenerative disease - the common cause of loss of vision in the older generation.
So regular intake of antioxidants rich fruits and vegetables can reduce cancer and cardiovascular disease risks.
Vitamin E - an antioxidants that protect cells from damaging the effect of the free radical. Causes of free radicals, including unhealthy foods, smoking, environmental factors, radiation, and many more.
Vitamin D and Calcium - vitamin D play's an important role in protecting our bones and our body requires it to absorb calcium.
The most natural way of getting vitamin D is from the sun. Calcium is necessary for building bones and keeping them strong and healthy. Calcium is very important to get from the food we eat, because if we don't get enough calcium for our body's need, it is taken from our bones.
Protein - are the building blocks of life. It is very important for the growth development in children, teens and pregnant women. And eggs are one of the least expenssive form of protein.
Zinc - is very important for the functioning of the enzyme hormone and immune system. Meat, eggs, and legume product and oysters are particularly good source of zinc. Zinc is also good and effective for treating diarrhea and spinach ulcer. Has an antioxidant properties, that help protects cells in the body from free radical damage.
Lycopene - the powerful antioxidants. It helps to prevent prostate, lung and stomach cancers. Lycopene is a carotenoid,- responsible for giving many fruits and vegetables.
Tomatoes are the most prevalent source of lycopene, as well as watermelon, carrots and papaya.
Other vitamins that can be found in eggs, carrots, tomatoes and bell peppers are Vitamin B5, B12, B2 and B6, Phosphorous, Folate and Potassium and vitamin K.
- 2 cloves garlic, crushed
- 1 med. onion, diced
- 4 tbsp. butter
- 3 tbsp. olive oil
- 1 small potato, diced
- 1 small carrot, diced
- 1 small red bell pepper, cut into matchsticks
- 1/4 cup fresh parsley leaves
- 1 tsp. paprika
- pinch salt & black pepper
- 2 med. eggs
- 1 small can tomato crushed
- 5 med. fresh plum tomato
- In a medium saucepan, heat the butter over med. fire. Saute onion for 3 minutes, then add the crushed garlic and paprika for another 3 minutes. Add the olive oil. Stir in the potato, carrot and tomatoes, continue to cook for 10 minutes. Then add the bell pepper, salt and pepper and the tomato sauce. Simmer untill all the vegetables are soft and the sauce has tickened, about 30 minutes. When the tomato mixtures is almost ready, make a little indentation and carefully break into them. Make sure to space them evenly over the sauce. Pinch some salt on eggs. Cover the pan, allow mixture to simmer 10-15 minutes, or until the yolks are set. Sprinkle over the parsley leaves and serve immediately.
- Best served in the frying pan on the table. Bon appetite!:-)
My recipe is just only for two people, if you have to feed more than two, you need to adjust the ingredients.