5 A Day Shakshuka recipe

Shakshuka, a Middle Eastern dish of tomatoes and eggs, has become a brunchtime favourite here in the UK. Our version packs in five portions of veg per serving and is the perfect meal for a relaxed weekend breakfast.

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There are countless recipes for shakshuka, but in its essence it’s a spicy tomato sauce topped with eggs. Peppers, garlic and onions are common components – and we’ve used all three – but there really are no rules when it comes to adding extra vegetables.

With that in mind, we’ve packed our shakshuka recipe with five portions of veg: onions, peppers, tomatoes, spinach and mushrooms. We love this combination of colours, flavours and textures, but you can substitute any of your favourite vegetables.

Other vegetables that are delicious in shakshuka
  • Courgettes
  • Carrots
  • Aubergine
  • Sweetcorn
What counts as a portion of vegetables?

There can be some confusion around what counts as a portion when it comes to getting your 5 A Day.

Foods that count as a portion are:

  • 80g of fruit or vegetables (fresh, canned and frozen all count)
  • 30g of dried fruit
  • 150ml fruit or vegetable juice
  • 80g beans or pulses

You should limit fruit or vegetable juice to one 150ml portion a day due to the high sugar content.

Beans and pulses only count as one portion a day however many you eat, because they are lower in nutrients than other fruits and vegetables.1

As well as being delicious and adaptable, shakshuka is very simple to make. While the sauce needs to simmer for a while, there’s very little hands-on time, so you can sit back with a cuppa and the Sunday paper as it cooks.

It’s also healthy. So you can enjoy a tasty and filling brunch knowing that you’re eating five of your 5 A Day. (Which is great, because really we should be aiming for more than five.)

Whether you’ve eaten shakshuka before or not, we think you’ll love this version.

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RECIPE

5 A Day Shakshuka

Serves two.

INGREDIENTS:

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1 tbsp olive oil

1 red onion, sliced

1 red pepper, sliced

1 yellow pepper, sliced

2-3 cloves garlic

2 tsp smoked paprika

1 tsp cumin

½-1 tsp chilli powder (depending on your tastes)

400g chopped tomatoes

1 tsp sugar

1 tsp salt

1 tsp black pepper

150g frozen chopped spinach (fresh is fine too)

200g mushrooms, sliced

4 large eggs

Optional:

Good quality wholemeal bread (or toast) for dipping

Fresh coriander or parsley to sprinkle on top

METHOD:

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1. Heat the oil in a large lidded frying pan over a medium heat. When hot, add the onions and cook for 5 minutes. Add the peppers and cook until both are soft.

2. Add the spices and crush in the garlic and cook for around two minutes until fragrant.

3. Pour in the tomatoes along with the sugar, salt, pepper, spinach and mushrooms. Stir well, bring to a boil then turn down the heat and simmer for 20-30 minutes. If you like a smoother texture, mash the tomatoes as you add them.

4. Once the sauce is done to your liking, use the back of a wooden spoon to make four wells in the mixture and carefully break in the eggs.

Sprinkle over a pinch of salt and a pinch of black pepper, turn down the heat to as low as possible, put on the lid and cook for around 10 minutes. You want the whites to be set but the yolks to be runny.

TIP: It might be easier to break the eggs into ramekins first and pour them into the wells from there.

5. Sprinkle over the fresh herbs (if using) and serve. We like to serve ours straight from the pan, but make sure you have something underneath to protect your table!

Sources
1https://www.nhs.uk/live-well/eat-well/5-a-day-what-counts/

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