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Eggs are often part of a high-protein choice breakfast. You don’t need to make the same old scrambled or boiled eggs though. Why not take your tastebuds to North Africa for a dish packed with colour, flavour and, most importantly, nutrition? Introducing shakshuka. This dish is loaded with nutrients to help you feel energised.

If you’re vegan (does not eat meat, eggs or dairy), or have an egg allergy, you could simply leave out the eggs in the recipe below. You could also opt to replace the eggs with half a cup of cooked beans of your choice for a protein punch. If you can’t stand the heat of chilli, or you’re planning to share the meal with toddlers, you could leave out the chilli flakes. The dish will still be packed with flavour.

At Bestmed, we believe that wellness begins with what you put on your plate. Shakshuka is more than a meal; it’s a mindful choice for your body and your wellbeing.

Why shakshuka is a smart, healthy choice

• Protein power: With at least one egg per serving, shakshuka is an excellent source of high-quality protein, which is essential for muscle repair, sustained energy and feeling full. Eggs also contain vitamin A for eye health. Vegans, or those with egg allergies, can simply swap the eggs for half a cup of cooked beans for a protein boost.
• Antioxidant rich: Tomatoes and red bell peppers are loaded with vitamin C and carotenoids, like lycopene, which support immunity and fight free radicals, which can damage cells in your body. Additionally, the herbs and spices included in this dish contain antioxidants to support your heart, skin and overall health.
• Healthy fats for absorption: The inclusion of olive oil in shakshuka incorporates monounsaturated fats, which are heart-healthy and help the body to absorb fat-soluble vitamins (like vitamins A and E) found in vegetables.
• Spices for digestive support: Cumin, paprika and oregano don’t just add flavour. Their anti-inflammatory and antibacterial properties benefit your gut health.
• Wholesome fibre: Tomatoes and bell peppers provides natural dietary fibre, which supports healthy digestion and balanced blood sugar levels.

Bestmed tip: Pair this dish with a slice of wholegrain bread for extra fibre and sustained energy.

Ready, steady, cook!

Preparation time: 5 to 7 minutes
Cooking time: 15 minutes
Servings: 4
Calories / kilojoules per serving: 162 kcal / 680.4 kJ
Calories / kilojoules with 1 egg per serving: 239 Cal / 1003.8 kJ

Ingredients

• 1 red bell pepper, deseeded and diced
• 2 to 3 tbsp olive oil
• 3 garlic cloves, minced
• 1 tbsp tomato paste
• 2 tsp paprika
• 2 tsp cumin
• 1 tsp oregano
• 4 fresh tomatoes, chopped
• ½ tsp sugar
• 1 tsp salt
• 1 tsp black pepper
• ¼ cup water + 1 vegetable stock cube
• 3 to 4 eggs
• Optional: ¼ - ½ tsp chilli flakes

Method

1.  Heat the olive oil in a medium pan over medium heat. Add the bell pepper and sauté for 5 to 8 minutes until softened.
2.  Add the garlic and stir for 2 minutes.
3. Mix in the tomato paste. Cook for 1 to 2 minutes, then add spices and chopped tomatoes.
4. Season with salt, pepper and sugar. Add the stock cube dissolved in water and simmer for 5 minutes until the mixture is soft and saucy.
5. Crack in the eggs. Cover and cook for 2 to 5 minutes, depending on your preferred yolk consistency.
6. Serve with toasted bread or wholegrain pita for extra fibre.

Tempo wellness tip
Shakshuka is a perfect example of how a simple, delicious dish can make a big difference to your health. By including antioxidant-rich vegetables, lean protein and healthy fats to your diet, you’re supporting your immune system, digestive health and energy levels, all while enjoying a delicious meal.

Remember: Wellness is a lifestyle. Every meal is an opportunity to nourish your body and mind. Try shakshuka for your next weekend breakfast and experience the joy of eating well. It’s a plate that’s as colourful as it is powerful. Your weekend breakfast just became a wellness win!