The combination of nutty quinoa, fresh vegetables, and fragrant herbs creates a satisfying and flavorful filling for sweet bell peppers.
What’s more, this recipe is easy to customize to your taste and dietary preferences. You can use any color of bell peppers you like, or mix and match for a stunning presentation. You can also add or substitute veggies and herbs, depending on what you have on hand. And if you want to make it vegan, simply omit the cheese or use a plant-based alternative. This dish is perfect for a cozy dinner at home, a potluck party, or any occasion where you want to impress with a healthy and tasty meal.
Full Recipe:
Ingredients:
– 4 bell peppers
– 1 cup quinoa
– 2 cups water
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 cups spinach, chopped
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup pine nuts
– 1/4 cup fresh basil, chopped
– Salt and pepper to taste
Directions:
1. Preheat oven to 350°F (175°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. Rinse quinoa thoroughly in a fine-mesh strainer and then combine with water in a saucepan.
4. Bring to a boil, then reduce the heat and let simmer for 15-20 minutes, or until the water has been absorbed.
5. While the quinoa is cooking, heat olive oil in a large skillet over medium heat.
6. Add the onion and garlic and sauté for 2-3 minutes, or until the onion is translucent.
Add the spinach and sun-dried tomatoes to the skillet and cook for 2-3 minutes, or until the spinach is wilted.
7. Add the cooked quinoa to the skillet and stir to combine with the vegetables. Remove from heat and stir in pine nuts, fresh basil, salt, and pepper.
8. Stuff the quinoa mixture into the bell peppers and place them upright in a baking dish.
9. Bake for 30-35 minutes, or until the peppers are tender and the tops are lightly browned.
Prep Time: 15 minutes | Cooking Time: 35 minutes | Total Time: 50 minutes
Kcal: 245 kcal | Servings: 4 servings
Shakshuka is a nutrient-dense and versatile dish, making it an excellent option for a balanced meal. Originating from North African and Middle Eastern cuisines, this dish typically consists of poached eggs in a rich, spiced tomato and pepper sauce. It’s an adaptable recipe that can be customized to individual tastes, whether you’re cooking for one or more people.
Key Nutritional Benefits:
- Eggs as a Protein Source:
The eggs in Shakshuka are a powerhouse of high-quality protein. Each egg provides around 6 grams of protein, which is essential for muscle repair, immune function, and overall health. Eggs are also a rich source of several vitamins and minerals, such as vitamin A for eye health, vitamin D for bone strength, and vitamin B12 for energy metabolism. Furthermore, they are one of the few foods that provide choline, an essential nutrient for brain function and development. - Tomato and Pepper Base for Antioxidants:
The tomato base in Shakshuka offers a high amount of vitamins, especially vitamin C, which boosts immunity and skin health. Tomatoes are also rich in lycopene, an antioxidant linked to reduced risks of heart disease and cancer. The bell peppers often included in the sauce add additional vitamin A and C, which support healthy vision and skin. Moreover, these vegetables are low in calories and high in water content, helping with hydration and weight management. - Healthy Fats from Olive Oil:
Olive oil, commonly used to sauté the vegetables, provides monounsaturated fats, which are heart-healthy and help reduce bad cholesterol levels. The anti-inflammatory properties of olive oil, attributed to its antioxidants, further contribute to long-term cardiovascular health. - Spices for Flavor and Health:
Spices like cumin, paprika, and chili powder not only enhance the flavor of Shakshuka but also offer several health benefits. These spices are rich in antioxidants, which help protect the body’s cells from oxidative stress. Additionally, they possess anti-inflammatory properties, aid digestion, and may even have metabolism-boosting effects.
Balanced Nutrition for Different Diets:
Shakshuka is naturally low in carbohydrates and packed with fiber, protein, and healthy fats. This balance makes it a suitable option for various dietary preferences, including low-carb, vegetarian, and Mediterranean diets. It can be adjusted for keto diets by reducing the vegetables or for high-protein diets by adding an extra egg or serving with lean meats like chicken.
Customization for Personal Preferences:
One of the great advantages of Shakshuka is its versatility. While the traditional recipe is vegetarian, you can easily incorporate other ingredients like cheese, greens, or even meat to suit your preferences. To make Shakshuka for one, you can simply scale down the ingredients to fit a smaller skillet, making it a quick and easy dish for any time of day.
Shakshuka is a popular dish with roots in Middle Eastern and North African cuisine, particularly in countries like Israel, Tunisia, and Morocco. Traditionally, it is a simple yet flavorful dish consisting of poached eggs cooked in a rich tomato-based sauce with peppers, onions, and various spices. It’s often enjoyed as a breakfast or brunch dish but can be eaten at any time of the day. Shakshuka is loved for its combination of bold flavors, comforting textures, and the versatility it offers for customization.
In this single-serve version of Shakshuka, the dish becomes more accessible to those who are cooking for one. The recipe allows for quick preparation with ingredients commonly found in the kitchen, such as tomatoes, bell peppers, onions, and spices like cumin and paprika. What makes this version special is the inclusion of crumbled feta cheese, which adds a salty, creamy note that perfectly balances the tangy tomato sauce and spices. The poached egg, with its soft, runny yolk, melds into the sauce, creating a rich and satisfying meal.
Shakshuka is often served with warm bread, such as pita or crusty baguette, to soak up the flavorful sauce. Its combination of nutritious vegetables, protein-packed egg, and minimal use of oil makes it not only delicious but also a healthy choice. The dish is adaptable to various dietary preferences: you can make it spicier by adding more chili flakes or tone it down by skipping the red pepper. If you prefer a vegan option, you can omit the egg and substitute tofu or chickpeas for added protein. Shakshuka is as versatile as it is delicious, making it a wonderful addition to any meal plan.
For a personal twist, consider adding other vegetables like zucchini, mushrooms, or even greens like spinach to the sauce. You can also experiment with different cheeses, such as goat cheese or ricotta, for a different texture and flavor profile. Whether you stick to the classic preparation or make it your own, Shakshuka is sure to become a go-to meal for its ease, flavor, and comfort.
Shakshuka is a traditional dish that originated in North Africa and is widely popular in Middle Eastern cuisine. It is a simple, yet flavorful meal that typically consists of poached eggs cooked in a rich, spiced tomato and pepper sauce. While it’s commonly served as breakfast or brunch, shakshuka is versatile enough to be enjoyed for lunch or dinner. The dish’s appeal lies in its combination of bold flavors from ingredients like cumin, smoked paprika, garlic, and red pepper flakes, which balance beautifully with the sweetness of the tomatoes and bell peppers. The crumbled feta cheese adds a salty, creamy contrast that complements the sauce and eggs perfectly.
One of the best things about shakshuka is how adaptable it is. While this particular recipe focuses on a single serving, it can easily be doubled or tripled to serve a crowd. You can also customize the dish by adding other vegetables, such as mushrooms, spinach, or zucchini, or by using different cheeses like goat cheese or halloumi for a unique twist. For those who prefer a bit more heat, extra chili flakes or chopped fresh chili can be added to the sauce.
Traditionally, shakshuka is served with warm bread or pita to soak up the delicious sauce, but it can also be enjoyed with rice or couscous for a heartier meal. This recipe is perfect for anyone looking for a quick, nutritious, and delicious dish that can be made with ingredients commonly found in most kitchens. With just 20 minutes of prep and cooking time, shakshuka is a go-to recipe for busy mornings or a simple dinner when you’re short on time but craving something satisfying.
Conclusion:
Shakshuka is more than just a delicious dish; it’s a wholesome, nutrient-rich meal that offers a variety of health benefits. Its combination of protein, healthy fats, vitamins, and antioxidants makes it a nourishing option for breakfast, lunch, or dinner. Whether you’re cooking for yourself or a group, it’s easy to prepare, and its flavors can be adjusted to meet individual preferences. With its roots in vibrant and diverse culinary traditions, Shakshuka is not only satisfying but also a healthy, balanced choice for people looking to enjoy flavorful and nutritious meals.