Baked Shakshuka with Eggs, Feta and Wholemeal Bread
50 min 1 serving 660 kcal · 30 g proteinLevel: Expert
The nutritionist's note
660 kcal, 30 g of protein, 12 g of fibre: the highest fibre content at expert level. The egg and feta pairing brings 1.5 µg of B12 and the chickpeas 5.2 mg of iron, whose absorption is greatly boosted by the vitamin C in the peppers and tomatoes.
Ingredients
1 serving
- eggs2 units · 120 g
- bell peppers150 g
- crushed tomatoes200 g
- cooked chickpeas100 g
- feta30 g
- olive oil10 g
- cumin2 g
- wholemeal bread40 g
Method
- 1
Preheat the oven to 190 °C. Slice the bell peppers (150 g) into thin strips.
- 2
Stew them for 12 minutes in a cast-iron pan with 10 g of olive oil, the cumin (2 g), salt and pepper.
- 3
Add the crushed tomatoes (200 g) and reduce for 10 minutes: the sauce must be thick, otherwise the eggs will thin it out.
- 4
Stir in the cooked chickpeas (100 g) and adjust the seasoning.
- 5
Hollow out two wells in the sauce with a spoon and gently crack the eggs (2) into them.
- 6
Crumble the feta (30 g) around the eggs and bake for 10 to 12 minutes: the white should be set, the yolk still runny.
- 7
Serve straight from the pan with the toasted wholemeal bread (40 g) for dipping.
Nutrition facts
per serving
| Energy | 660 kcal |
|---|---|
| Protein | 30 g |
| Carbohydrates | 58 g |
| Fat | 29 g |
| Fibre | 12 g |
| Iron | 5.2 mg |
| Vitamin B12 | 1.5 µg |
Potential allergens
- eggs
- lactose
- gluten
- legumes
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