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Shakshuka With Cannellini Beans

Shakshuka is a traditional Middle Eastern dish that consists of gently poaching eggs in a thick, spicy tomato sauce. In my twist on the classic, I add cannellini beans for a boost of protein and dietary fiber.


A shakshuka skillet filled with a bright red tomato and bell pepper sauce, with six poached eggs nestled into the sauce. The shakshuka is sprinkled with feta cheese and bright green fresh herbs, and being served with toasted sourdough bread.
Shakshuka makes a delicious breakfast, brunch, lunch or dinner!

As a Registered Dietitian and foodie, I love exploring recipes from different parts of the world. Enter this shakshuka with cannellini beans recipe! It's bold flavors and bright colors make it enticing and appetizing. And the fact that it is packed with vegetables and protein make me very happy.


What is shakshuka?


Shakshuka is a simple yet nourishing dish made by gently poaching eggs in a thick, spicy and fragrant tomato sauce. Shakshuka is said to have originated in Tunisia, and is now a popular recipe in many parts of North Africa and the Middle East.


The seasonings can vary from one recipe to another, but you'll often find warm spices like cumin, paprika, and crushed red pepper flakes for some heat.


You can find endless variations of this recipe using a variety of proteins and vegetables. Shakshuka can be made with added legumes or meats (often beef or lamb), and certainly all sorts of vegetables (like peppers, zucchini, artichokes, leafy greens and even butternut squash).


Shakshuka is often served with warm pita or bread for breakfast, but can certainly be enjoyed at any meal of the day!


Is shakshuka with cannellini beans healthy?


Shakshuka is an excellent dish to try if you are following a vegetarian or Mediterranean eating pattern to help reduce your risk of heart disease, manage blood sugars and cholesterol, and lower blood pressure.


It's packed with vegetables, making it an excellent source of dietary fiber, vitamins, minerals, and antioxidants.


In fact, cooked tomatoes are rich in Lycopene, a powerful antioxidant that can protect cells from damage and reduce cancer and heart disease risk.


Shakshuka is protein-rich, too! Eggs are a great source of protein to help with satiety. They also provide other nutrients such as folate, iron, vitamin D, B vitamins and choline. I add cannellini beans to my recipe for an additional boost of protein, fiber, iron, potassium, and folate.


Finally, the feta cheese not only adds flavor but provides an additional boost of calcium for strong bones and teeth.


A shakshuka skillet filled with a bright red tomato and bell pepper sauce, with six poached eggs nestled into the sauce. The shakshuka is sprinkled with feta cheese and bright green fresh herbs, and being served with toasted sourdough bread.
Shakshuka is a nutritious Mediterranean dish, providing a variety of vitamins, minerals, antioxidants, protein and fiber to boot!

How to serve shakshuka with cannellini beans to babies and toddlers?


There's no need for baby's food to be bland! In fact, introducing spices in baby's diet early on can help familiarize them with different flavors, making them more likely to accept a larger variety of foods.


When serving shakshuka with cannellini beans to your baby (7 months +) or toddler, omit the salt and chop or mash the beans with a fork (if needed). Make sure the egg yolks are fully cooked (not runny) to avoid food borne illness. You may wish to cook baby's egg separately and serve alongside the tomato and bean sauce.


Connect with Véronique Guitard, RD


I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below.


Oh, and be sure to take a photo and tag me @dietitianveronique so I can re-share on my stories!


Don’t forget to follow me on Facebook and Instagram so you never miss a new recipe or blog post.


A closeup shot of the shakshuka. The skillet is filled with a bright red tomato and bell pepper sauce, with six poached eggs nestled into the sauce. The shakshuka is sprinkled with feta cheese and bright green fresh herbs, and being served with toasted sourdough bread.

Recipe for Shakshuka With Cannellini Beans


Servings: Makes 4-6 servings

Cook time: 30 minutes

Prep time: 15 minutes

Total time: 50 minutes


Ingredients:

  • 1 medium onion, minced

  • 1 large red bell pepper, finely chopped

  • 4 cloves garlic, minced

  • 2 tbsp tomato paste

  • 2 tsp cumin

  • 1 tsp paprika

  • 1 tsp chili powder

  • 1 tsp coriander

  • 1 tsp sugar

  • Pinch red pepper flakes

  • Salt and pepper, to taste

  • 1 can (28 oz) diced tomatoes (preferably fire roasted)

  • 1 can cannellini beans, no salt added, drained and rinsed

  • 1/4 cup minced cilantro, parsley, or both, plus more for serving

  • 6 large eggs

  • Minced basil, for serving

  • Crumbled feta cheese, for serving


Instructions:

  1. Heat olive oil in a large sauté pan on medium heat. Add the chopped bell pepper, onion and garlic and cook for about 5 minutes, stirring often.

  2. Add tomato paste, spices, salt and pepper. Mix to combine and cook an additional 2 minutes, stirring often.

  3. Pour the can of diced tomatoes and their juices into the pan. Add the cannellini beans and 1/4 cup of cilantro and parsley. Stir to combine and simmer 5-8 minutes.

  4. Using a large spoon, make 6 small wells in the sauce and crack an egg into each well. Cover the pan with a lid and cook the eggs for 5 to 15 minutes, or until the eggs are done to your liking. The whites should be set and the yolks still soft.

  5. Garnish with crumbled feta cheese, chopped cilantro, parsley and basil before serving. Enjoy with warm toasted bread for dipping.


Dietitian tip: 

Feel free to add other vegetables you have on hand, such as leafy greens like spinach or kale, zucchini, or even artichokes!


Did you make this recipe?


If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me @dietitianveronique so I can see!

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19 giu
Valutazione 5 stelle su 5.

So good and tasty!

Mi piace
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