Shakshuka-Style Baked Eggs
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~$1.63 CAD per serving (estimate)
Ingredients
- 8 largeEggs
- 1 canCrushed tomatoes (796 ml can)
- 1 largeRed bell pepper, finely diced
- 1 mediumYellow onion, diced
- 4 clovesGarlic, minced
- 2 tbspOlive oil
- 1 tbspHarissa paste
- 1½ tspGround cumin
- 1½ tspSmoked paprika
- 1 tspGround coriander
- ½ tspCayenne
- large handfulFresh parsley or cilantro
- 4 thick slicesCrusty bread or pita
- Tahini drizzle (optional)
Nutrition / serving
- Calories310 kcal
- Protein18 g
- Carbs24 g
- Fat16 g
- Fiber5 g
Cost Estimate
~$1.63 CAD per serving (estimate)
Instructions
Soften the onion
Heat olive oil in a large oven-safe skillet (cast iron ideal) over medium. Add onion and cook 5 min until softened and golden.
Add spices
Add garlic, cumin, paprika, coriander, and cayenne. Cook 1 min, stirring until fragrant.
Add pepper & tomatoes
Add red bell pepper, cook 3 min. Pour in crushed tomatoes and harissa. Stir well. Simmer 8–10 min until sauce thickens. Season generously.
Create wells & crack eggs
Using a spoon, create 8 small wells in the sauce. Crack one egg into each well.
Cover and cook
Cover the pan. Cook over medium-low 6–8 min until whites are set but yolks remain runny. (2 min more for fully set yolks.)
Finish & serve
Scatter fresh parsley or cilantro over the top. Drizzle tahini if using. Serve directly from the pan with crusty bread.
Chef's Cool Facts
Chef's Tip
Prepare the tomato sauce completely the night before. Refrigerate. In the morning, reheat sauce 3–4 min, crack eggs in, and continue from step 4. Breakfast on the table in under 10 min.
Origins of Shakshuka
Shakshuka is believed to originate in Tunisia, though it became iconic in Israeli breakfast culture in the 1950s–60s. Today it is eaten across North Africa, the Middle East, and well beyond.
Lycopene Absorption
Cooking eggs in tomato sauce is nutritionally clever: lycopene in tomatoes is fat-soluble, and the egg yolk fat dramatically increases its absorption compared to eating tomatoes raw.
Thermogenesis Boost
Harissa and smoked paprika contain capsaicin compounds that stimulate thermogenesis — a gentle metabolic boost to start the morning.