Easy Shakshuka with Feta Cheese

If you're a brunch enthusiast, you've likely spotted shakshuka under the savory options on menus at your favorite local spots. This poached egg and saucy recipe originated in North Africa and gained popularity worldwide. Fresh and cooked tomatoes, including products like tomato sauce, are sources of lycopene, a carotenoid nutrient with powerful antioxidant properties.

While it may look like a culinary masterpiece, shakshuka is surprisingly easy to make at home. Our easy recipe is best enjoyed hot, spooned straight from the pan, and can be served with a warm, crusty slice of bread and a mixed green salad for a balanced meal.

What is shakshuka?

Shakshuka is a recipe commonly enjoyed for breakfast, lunch or brunch and consists of poached eggs simmered in a flavorful tomato and vegetable-filled sauce. It's a hearty and nutritious meal that is cooked together in just one pan—making clean-up a breeze. Most shakshuka recipes call for common pantry and fridge ingredients, like canned tomatoes, dried spices, eggs and onions.

What is shakshuka sauce made of?

Shakshuka sauce is the real reason why this recipe is a hit! It is a thick, rich, and tomato-based sauce made from whole tomatoes simmered in olive oil, aromatic vegetables and bold spices. It starts by sautéing onions and bell peppers until caramelized. Freshly minced garlic is then added, followed by a can of whole peeled tomatoes, and a medley of spices are sprinkled in including cumin, paprika, and freshly ground black pepper.

For those who enjoy a touch of spice, cayenne pepper or red chili flakes can be added to the sauce to dial up the heat. The result is a flavorful sauce with a perfect balance of sweet and savory notes.

Cooking tomatoes increases lycopene content and the addition of olive oil increases lycopene levels. Getting more lycopene is important for encouraging healthy cellular, heart, and blood vessel function and is linked to several health benefits, including helping to maintain already-healthy blood pressure levels, supporting normal insulin sensitivity and promoting prostate health.

What kind of tomatoes are best for your recipe?

The best type to use for this recipe are canned whole, peeled tomatoes. They are convenient and require no peeling or chopping. You can also use fresh tomatoes, especially during the summer months when they are at their peak ripeness. However, if using fresh tomatoes, you'll need to add tomato sauce to achieve the right saucy consistency.

What is an easy recipe for shakshuka with feta cheese?

This easy recipe is a nutritious, flavor-packed meal.

Start by heating up the olive oil over medium heat in a large skillet or cast-iron skillet. Add sliced sweet onions and bell peppers to the pan and sauté until lightly caramelized. Then add minced garlic, along with canned diced tomatoes and their juices, followed by spices. Use a wooden spoon to lightly break whole tomatoes into smaller pieces or chop them before adding to the pan.

Let the mixture simmer until slightly thickened and stir in crumbled feta cheese. Carefully crack eggs into tomato mixture and transfer pan to the oven. Bake until egg whites are set while yolks stay soft.

Garnish with fresh herbs such as cilantro or parsley and pair with warm, crusty bread.

This dish is best enjoyed hot.

Tips for success:

• Use no-salt-added canned tomatoes to keep sodium low (important for maintaining already-healthy blood pressure levels).
• Choose reduced-fat feta cheese or omit to lower the saturated fat content and support healthy cholesterol levels.
• If you are sensitive to spicy foods or spices, skip the cayenne pepper in this recipe.
• Make it ahead: Cook the shakshuka sauce the night before. Just follow the recipe until it's time to add the eggs.
• Cool the sauce and store it in the fridge overnight. Bake the eggs on top of the sauce before serving.
• Use crumbled goat cheese or shredded mozzarella in place of the feta cheese if you don't like it or have it on hand.
• Make sure to use an oven-safe pan, like a cast-iron skillet.

Does tomato sauce get you enough lycopene?

Tomato sauce is one of the highest food sources of lycopene, containing up to 6.2 mg of lycopene per 100-gram serving. While there is no established daily dose for lycopene, research suggests an intake of up to 20 mg may be beneficial.

However, most people don't consume enough servings of lycopene-rich foods each day and absorption from dietary sources can be low, which may result in missing out on its benefits.

A convenient way to meet your antioxidant needs and take advantage of lycopene health benefits is through a lycopene supplement. This supplement offers full-body support by promoting prostate health, helping maintain already-healthy blood pressure levels, supporting healthy heart and blood vessel function, and encouraging healthy cellular proliferation.

References

• Imran M, et al. "Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders." Antioxidants (Basel). August 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7464847/
• "Shakshouka." Britannica. https://www.britannica.com/topic/vegetarianism