Shakshuka is a flavorful and comforting dish with roots that trace back to the Middle East and North Africa. It has gained popularity worldwide for its simplicity, bold flavors, and versatility. This High Protein Shakshuka recipe is catered to ensure that your taste buds meet your desired gym results.
Where does Shakshuka originate from?
Shakshuka is believed to have originated in North Africa, specifically in countries like Tunisia, Algeria, and Morocco. It was traditionally prepared as a simple, affordable dish made from available local ingredients.
Meaning and Cultural Significance:
- The word “shakshuka” comes from the Arabic term for “a mixture,” reflecting the dish’s essence as a combination of eggs and tomato-based sauce.
- Shakshuka is celebrated for its comforting and communal nature, often served as a hearty breakfast or brunch dish but suitable for any meal of the day.
So well here is a high-protein shakshuka recipe that’s delicious and nutritious. This North African and Middle Eastern dish combines poached eggs in a spicy tomato and pepper sauce, perfect for a hearty breakfast or brunch.
Ingredients To Make High Protein Shakshuka:
- Olive Oil: 2 tablespoons (240 calories, 0g protein)
- Onion: 1 large, chopped (60 calories, 2g protein)
- Red Bell Pepper: 1 large, chopped (50 calories, 1g protein)
- Garlic: 3 cloves, minced (13 calories, 0.6g protein)
- Tomato Paste: 2 tablespoons (30 calories, 1g protein)
- Canned Tomatoes: 1 can (14 oz), crushed (126 calories, 6g protein)
- Paprika: 1 teaspoon (6 calories, 0.3g protein)
- Cumin: 1 teaspoon (8 calories, 0.4g protein)
- Cayenne Pepper: 1/4 teaspoon (2 calories, 0.1g protein)
- Salt: to taste
- Black Pepper: to taste
- Spinach: 2 cups (14 calories, 2g protein)
- Eggs: 6 large (420 calories, 36g protein)
- Feta Cheese: 1/2 cup, crumbled (200 calories, 11g protein)
- Fresh Parsley: 1/4 cup, chopped (4 calories, 0.4g protein)
Instructions
- Prepare the Sauce:
- Heat the olive oil (240 calories, 0g protein) in a large skillet over medium heat.
- Add the chopped onion (60 calories, 2g protein) and red bell pepper (50 calories, 1g protein). Sauté for about 5 minutes until softened.
- Stir in the minced garlic (13 calories, 0.6g protein) and cook for another minute until fragrant.
- Add the tomato paste (30 calories, 1g protein), canned tomatoes (126 calories, 6g protein), paprika (6 calories, 0.3g protein), cumin (8 calories, 0.4g protein), cayenne pepper (2 calories, 0.1g protein), salt, and black pepper. Simmer for 10-15 minutes until the sauce thickens.
- Add the Spinach:
- Stir in the spinach (14 calories, 2g protein) and cook until wilted.
- Poach the Eggs:
- Make six wells in the sauce and crack an egg (420 calories, 36g protein) into each well. Cover the skillet and cook for 5-8 minutes until the eggs are set to your liking.
- Add Cheese and Garnish:
- Sprinkle the crumbled feta cheese (200 calories, 11g protein) over the dish.
- Garnish with fresh parsley (4 calories, 0.4g protein).
- Serve:
- Serve the shakshuka hot with crusty bread or pita on the side if desired.
Nutritional Information (Per Serving based on 2 servings)
- Calories: Approximately 593 per serving (without bread)
- Protein: Approximately 27.4g per serving (without bread)
Pro Tip: Use high protein bread and sprinkle on some cheese to increase the protein and calorie content if you are on a bulk.
Creating the perfect shakshuka involves paying attention to a few key details that enhance the flavors and texture of the dish. Here are some tips to help you make the best shakshuka:
Tips for Making the Perfect Shakshuka
Use Fresh and Quality Ingredients:
- Tomatoes: Whether using canned or fresh, choose high-quality tomatoes for a richer, more vibrant sauce. If using fresh, opt for ripe, juicy ones.
- Spices: Use fresh spices for the most aromatic and flavorful experience. You can lightly toast whole spices before grinding them to release their oils and flavors.
Balance the Sauce:
- Acidity and Sweetness: Taste your tomato sauce and balance the acidity with a pinch of sugar if needed. Some canned tomatoes are more acidic and may require this adjustment.
- Consistency: Ensure the sauce is thick enough to hold the eggs. Simmer it until it reaches a consistency similar to a thick marinara sauce.
Perfect Poached Eggs:
- Egg Placement: Make small wells in the sauce for the eggs to nestle in, helping them poach evenly.
- Cook Time: For runny yolks, cover the skillet and cook the eggs for about 5 minutes. For firmer yolks, cook for 7-8 minutes.
- Enhance the Flavor:
- Herbs: Add fresh herbs like parsley, cilantro, or dill just before serving for a burst of freshness.
- Cheese: Incorporate crumbled feta or goat cheese for added creaminess and tanginess.
- Lemon: A squeeze of fresh lemon juice just before serving can brighten the dish and enhance flavors.
Consider Adding Protein:
- Legumes: Add cooked chickpeas or white beans to increase the protein content and make the dish heartier.
- Meat: Brown some ground lamb or beef in the skillet before adding the sauce for a more substantial meal.
Flavor Enhancements
- Roast the Peppers: Roast the bell peppers before adding them to the sauce for deeper flavour.
- Use Smoked Paprika: Substitute regular paprika with smoked paprika for a subtle smoky flavor.
- Garlic: Don’t skimp on garlic, as it adds a rich, savory depth to the sauce.
Things to Avoid
- Overcooking the Eggs: Keep a close eye on the eggs as they cook to avoid overcooking, which results in rubbery whites and hard yolks.
- Thin Sauce: Avoid adding too much water or broth, as a thin sauce will not hold the eggs well.
- Burning the Spices: When sautéing spices, ensure they do not burn as this will create a bitter taste.
Final Touches
- Bread Pairing: Serve shakshuka with crusty bread or pita to scoop up the sauce and eggs, adding to the enjoyment of the meal.
- Presentation: Garnish with fresh herbs and a drizzle of olive oil for a visually appealing dish.
By following these tips, you can create a flavorful and satisfying shakshuka that’s perfect for any time of day!
Making It More Appetizing
- Texture: Add some texture by sprinkling toasted seeds or nuts like pine nuts or almonds over the top.
- Flavor: Add a squeeze of lemon juice before serving for a burst of freshness.
Best Time to Eat
Shakshuka is perfect for breakfast, brunch, or even a light dinner. Pair it with a side salad for a complete meal.
Enjoy this high-protein shakshuka as a delicious and nutritious addition to your meal plan!