Turkish · breakfast, lunch, dinner

Turkish-Style Shakshuka

Turkish-Style Shakshuka — from Refika's Kitchen's cooking video Watch how it’s made · 12:14

Video by Refika's Kitchen on YouTube · Open on YouTube

30 minServes 2460 kcal a serve
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Two eggs per serve give complete protein and plenty of selenium and vitamin B12, and the fresh tomato and pepper base is very high in vitamin C, with no added sugar.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Melt the butter with the olive oil in a pan that heats and cools quickly (copper or enamel rather than cast iron). Add the onion with a pinch of salt, stir, cover and cook over medium heat 3–4 minutes so it softens without browning. 1:25
  2. Stir in the garlic and cook, covered, 1–1½ minutes more. Add the green peppers with a pinch of salt, cover and let them soften on low heat for a few minutes. 3:10
  3. Add the diced tomatoes and another pinch of salt. Raise the heat briefly so the edges sizzle, then cover and simmer 4–5 minutes until soft. 5:36
  4. Season with cumin, thyme and red pepper flakes if using, then gently crush the mixture with a potato masher or fork so it is saucy but still textured. 7:35
  5. Turn off the heat, make four wells and crack in the eggs. Salt the whites and swirl them lightly into the sauce with two forks, leaving the yolks whole. 8:52
  6. Cover and cook on high for 1½–2 minutes until the whites are set and the yolks still creamy. Finish with black pepper and coriander and serve from the pan with bread for dipping. 9:29

Tip. Serves 2 is our estimate (4 eggs). Peel the tomatoes by scoring them and dipping in boiling water for 30 seconds. Grate a little white cheese (feta) on top if you like, and serve with wholegrain bread.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy460 kcal1,920 kJ
Protein16 g32% of a day
Fibre4.9 g18% of a day
Carbohydrate20 g15 g net · 10 g sugars7% of a day
Fat36 g12 g saturated46% of a day
Sodium720 mg31% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 14%
  • Fat 73%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High82%

73 mg a serve, mostly from long green peppers (55%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High58%

32 µg a serve, mostly from eggs (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High47%

1.1 µg a serve, mostly from eggs (98%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A High39%

354 µg a serve, mostly from eggs (42%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E High32%

4.8 mg a serve, mostly from olive oil (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K High32%

38 µg a serve, mostly from tomatoes (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High32%

0.5 mg a serve, mostly from tomatoes (28%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate High24%

94 µg a serve, mostly from eggs (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source18%

830 mg a serve, mostly from tomatoes (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source16%

2.8 mg a serve, mostly from eggs (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc Source16%

1.8 mg a serve, mostly from eggs (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-3 Source14%

0.2 g a serve, mostly from olive oil (45%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium Source12%

49 mg a serve, mostly from tomatoes (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin D Source12%

2.4 µg a serve, mostly from eggs (91%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

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Calcium9%

115 mg a serve, mostly from eggs (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Refika's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.