A Mediterranean and Middle-Eastern favourite, this dish is served for breakfast but can be eaten all day, every day, as far as we’re concerned. It’s so tasty and packed full of goodness. This healthy Shashouka recipe is courtesy of the new cookbook The Midlife Kitchen which is full of ‘health-boosting recipes’, from one of our favourite foodie Instagram feeds by the same name. Enjoy!
Yield: Serves 2, Active Time: 25 minutes, Total Time: 25 minutes
A spray of olive oil
1 small red onion, diced
1 clove garlic, crushed
2 small peppers, one red, one yellow, deseeded and chopped
1 400g can chopped tomatoes
½ tsp chilli flakes (or more, to taste)
½ tsp ground cumin
½ tsp paprika
½ tsp brown sugar
A squeeze of lemon juice
Fresh ground black pepper
A handful of fresh parsley, chopped
A dollop of Greek yogurt
Heat a medium-sized frying pan and spray with a little olive oil.
Add the chopped onion and sauté for a few minutes until the onion begins to soften.
Add garlic and continue to sauté, then add the peppers and cook for 5 minutes over a medium heat until softened.
Stir in the tomatoes, together with the chilli flakes, spices, sugar and lemon and simmer for a further 5-7 minutes until it starts to reduce.
Make 4 evenly-spaced wells in the tomato mixture and then crack one egg in to each. Season well and cover the pan with a lid. Cook for 10 minutes, or until the egg whites are firm and the yolks still runny.
Garnish with parsley and yogurt on the side.
Studies have shown that lycopene, a potent antioxidant found in tomatoes, is boosted by cooking, so by slowly simmering this rich, red sauce you are also maximising the nutritional benefit.
Recipe extracted from The Midlife Kitchen, by Mimi Spencer and Sam Rice – available on Booktopia, Dymocks and from all good bookshops. Follow on Instgram @midlifekitchen