Middle Eastern Shakshuka

From clinic nutrition resident: Olivia Moeller, MS CNS

This delicious ethnic dish is a perfect way to warm your heart and your belly during a cold winter day. This dish originated from North Africa, where the name shakshuka literally means “mixed up” in Arabic. This one-pan meal is popular throughout the Middle East and it checks all of the boxes; it’s versatile, easy, includes several longevity “superfoods”, and packs a punch in terms of flavor and nutrient profile! This methlyation-supportive “shakshuka” includes nutrient-dense vegetables such as shiitake mushrooms, leafy greens, leeks and carrots. Rather than using a tomato only base, it includes chicken or bone broth, which is soothing and healing on the gut.

It’s perfect for the colder months as it’s hearty and warming but not overly carb-heavy, so it should leave you feeling energized and satisfied. It can be whipped up for breakfast, brunch or lunch, and adapted to include ground beef (or other meat) and served for dinner. This dish is compatible with the Younger You program and can be adapted to most Paleo and elimination diets (check your food plan and adjust as needed!).

This dish provides plentiful amounts of Vitamin A from carrots and leafy greens, as well as key minerals such as zinc, potassium, iron, and magnesium. Eggs, in particular, provide choline, B vitamins and specific amino acids (methionine, cysteine, taurine) which are all necessary to metabolize homocysteine and produce methionine, an important methyl donor. Eggs are also a great source of selenium, a micronutrient that plays a critical role in the development of our immune response. Shiitake mushrooms, a methylation “superfood”, have been recognized for having beneficial bioactivities such as anti-oxidation and immunomodulation due to the presence of β glucans.

Feel free to get creative with this dish and swap in your favorite vegetables and toppings so that it remains versatile, easy, and delicious!

Middle Eastern Shakshuka

This delicious ethnic dish is a perfect way to warm your heart and your belly during a cold winter day. This dish originated from North Africa, where the name shakshuka literally means “mixed up” in Arabic.

Course Main Dish

Cuisine International

Servings 3-4 People

Prep Time 5 Minutes

Cook Time 25 Minutes

Ingredients

• 1 tbsp avocado oil
• 2 cloves garlic minced
• 2 medium carrots chopped
• ½ leek thinly sliced
• 2 cups shiitake mushrooms sliced
• A handful of spinach or other leafy green (ie. bok choy arugula, etc.)
• ½ cup Tomato sauce such as Otamot or other preferred sauce
• 1 cup chicken broth or bone broth Organic Imagine or Kettle & Fire
• 4 eggs
• 1 tsp paprika
• ½ tsp cumin
• ½ tsp oregano
• ½ tsp cayenne pepper optional for desired spiciness
• ½ tsp turmeric
• Salt and pepper to taste

Instructions

1. Heat avocado oil in a cast iron pan on medium heat.
2. Add garlic, carrots, leeks, and mushrooms to the pan, stirring occasionally.
3. Once the vegetables begin to soften, add the tomato sauce, chicken broth and spices. Toss to coat.
4. Add leafy greens.
5. Bring the sauce to a boil and reduce heat to a simmer for 2 minutes until sauce has thickened slightly (careful not to overcook, you don’t want to lose all the liquid).
6. Use a spatula to create 4 holes throughout the pan to hold the eggs.
7. Crack an egg into each hole, cover the pan and cook on low heat for about 5-8 minutes or until the eggs develop a white covering over the yolks (see picture for reference).
8. Top with fresh herbs such as mint or cilantro, avocado and/or Kite Hill almond ricotta. Serve it on its own, with cauliflower rice or with a side of gluten-free compliant toast.