This recipe is super easy, and if this is a new one for you, it will be—hands down—a new comfort food favorite. It’s warm and stew-y, something in which to dip in a nice crusty whole-grain bread.
This is a great time to talk about lycopene, a very special carotenoid found in tomatoes. Unlike other carotenoids, lycopene is not a precursor to vitamin A, but it has been extensively studied for the last several decades for its other health benefits. Research shows a reduced incidence in prostate and breast cancer with high consumption of tomatoes and tomato products. Effects on other cancers such as lung, colorectal and gastric cancers have had mixed results and continue to be studied.
High lycopene intake has also been associated with a lowered risk of heart disease, and research further suggests that lycopene helps with gingivitis, asthma, osteoporosis and even sunburn. Lycopene is better absorbed when eaten with fats, so the olive oil and egg yolk in this recipe are the perfect match.
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 red bell pepper, seeded and diced
- 4 garlic cloves, finely chopped
- 2 teaspoons paprika
- 1 teaspoon cumin
- ¼ teaspoon chili powder
- 1 28-ounce can whole peeled tomatoes, low sodium
- 6 large eggs
- salt and pepper, to taste
- 1 small bunch fresh cilantro, chopped
- 1 small bunch fresh parsley, chopped
Heat olive oil in a large sauté pan on medium heat. Add the chopped bell pepper and onion and cook for 5 minutes or until the onion becomes translucent.
Add garlic and spices and cook an additional minute. Pour the can of tomatoes and juice into the pan and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer.
Use your large spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5-8 minutes, or until the eggs are done to your liking. Garnish with chopped cilantro and parsley. Makes 6 servings.
Serving: 1 egg and 1/4 cup sauce
Calories: 130; Fat: 9.4 g; Carbohydrates: 4.4g; Fiber: 1g; Protein: 6.9g; Sodium: 77.4g
Recipe adapted from: Best Shakshuka Recipe (Easy & Traditional) | Downshiftology