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Three-Egg Shakshuka in Rich Tomato Sauce with Whole-Grain Bread
Tender eggs cooked in a flavorful tomato sauce with vegetables and spices, paired with whole-grain bread, create a hearty and healthy dish for an energetic start to the day.
Ingredients
For 1 serving- Egg3 piece
- tomato250 g
- bell pepper120 g
- onion40 g
- Garlic1 clove
- Whole Grain Bread70 g
- Flat-leaf parsley20 g
- Salt(optional)
- Black pepper(optional)
- Smoked Paprika(optional)
Instructions
- 1
Finely dice the onion, cut the bell pepper into small pieces, and mince the garlic.
- 2
Heat a non-stick skillet. Add the onion and pepper, pour in 2–3 tbsp of water, and simmer for 4–5 minutes until soft.
- 3
Add the garlic and cook for another 30 seconds, stirring constantly.
- 4
Add the crushed tomatoes, salt, pepper, and paprika. Simmer over medium heat for 5–7 minutes until the sauce thickens slightly.
- 5
Use a spoon to make three small wells in the sauce and gently crack the eggs into them.
- 6
Cover the skillet with a lid and cook for 4–6 minutes, until the egg whites are fully set but the yolks remain soft, or until your desired level of doneness.
- 7
Remove from heat and sprinkle with fresh herbs.
- 8
Serve with toasted whole-grain bread.
Ingredients
For 1 servingIngredients
Egg
3 piece
tomato
250 g
bell pepper
120 g
onion
40 g
Garlic
1 clove
Whole Grain Bread
70 g
Flat-leaf parsley
20 g
Salt
(optional)
Black pepper
(optional)
Smoked Paprika
(optional)
Step-by-step instructions
For 1 serving- 1
Finely dice the onion, cut the bell pepper into small pieces, and mince the garlic.
- 2
Heat a non-stick skillet. Add the onion and pepper, pour in 2–3 tbsp of water, and simmer for 4–5 minutes until soft.
- 3
Add the garlic and cook for another 30 seconds, stirring constantly.
- 4
Add the crushed tomatoes, salt, pepper, and paprika. Simmer over medium heat for 5–7 minutes until the sauce thickens slightly.
- 5
Use a spoon to make three small wells in the sauce and gently crack the eggs into them.
- 6
Cover the skillet with a lid and cook for 4–6 minutes, until the egg whites are fully set but the yolks remain soft, or until your desired level of doneness.
- 7
Remove from heat and sprinkle with fresh herbs.
Serve with toasted whole-grain bread.
Nutrition per serving
Macronutrients
26% of calories
Helps build and repair muscle tissue.
42% of calories
Provides energy for your body and brain.
32% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg | 215 | 19g | 1g | 14g |
| tomato | 45 | 2g | 10g | 1g |
| bell pepper | 24 | 1g | 6g | 0g |
| onion | 16 | 0g | 4g | 0g |
| Garlic | 4 | 0g | 1g | 0g |
| Whole Grain Bread | 186 | 9g | 30g | 3g |
| Flat-leaf parsley | 7 | 1g | 1g | 0g |
| Salt | — | — | — | — |
| Black pepper | — | — | — | — |
| Smoked Paprika | — | — | — | — |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
Cook's notes
If desired, dip pieces of bread into the tomato sauce and egg yolk.
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