Middle Eastern · breakfast, lunch
Green Shakshuka with Spinach, Herbs and Feta
Video by The Cooking Foodie on YouTube · Open on YouTube
- Keto (7.6 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A low-carb, vegetarian breakfast with under 8 g net carbs per serve: about 18 g protein, most of it from two eggs and the feta, and the big load of spinach adds folate, vitamin A and vitamin K.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the olive oil in a large, deep frying pan over medium heat. Add the chopped leek and cook for 4–5 minutes, stirring now and then, until soft. 0:27
- Add the sliced garlic and green chilli and cook for another 2–3 minutes. 0:42
- Add the spinach and cook for 4–5 minutes until wilted. Stir in the cream, stock, salt, pepper, cumin, nutmeg and thyme, then simmer for about 10 minutes, stirring occasionally. 1:06
- Chop the coriander and basil, stir them into the pan, then crack the six eggs into the green sauce and crumble the feta over the top. 1:56
- Cover the pan and cook over low–medium heat for 10–15 minutes, until the egg whites are set. Serve. 2:40
Tip. Serves 3, 2 eggs each (our estimate; the cook doesn't say). Use half-and-half rather than cream for a lighter dish. Serve with bread if you are not eating low-carb.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 7%
- Protein 17%
- Fat 76%
Fits keto: 7.6 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High362%
435 µg a serve, mostly from baby spinach (93%). 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 A High83%
745 µg a serve, mostly from baby spinach (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High64%
35 µg a serve, mostly from eggs (87%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High56%
225 µg a serve, mostly from baby spinach (72%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B12 High56%
1.3 µg a serve, mostly from eggs (81%). 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 C High35%
32 mg a serve, mostly from baby spinach (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High32%
4.8 mg a serve, mostly from baby spinach (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 High27%
0.4 g a serve, mostly from half-and-half or cream (27%). 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.
Vitamin B6 High26%
0.4 mg a serve, mostly from baby spinach (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High25%
4.4 mg a serve, mostly from baby spinach (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High22%
91 mg a serve, mostly from baby spinach (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium Source18%
240 mg a serve, mostly from baby spinach (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source18%
2 mg a serve, mostly from eggs (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source16%
730 mg a serve, mostly from baby spinach (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D Source12%
2.5 µg a serve, mostly from eggs (89%). 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.
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 The Cooking Foodie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.