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Shakshuka with sweet potato hash

Dietitian Rachel Scoular
A pan of healthy Shakshuka on a wooden board

We're talking soft eggs poached in a spiced tomato sauce

A pan of healthy Shakshuka on a wooden board

You might be used to ordering shakshuka at a café, but when the ingredients are all items you’ll likely find in your pantry, why not whip it up at home?

Shakshuka is a warming dish of soft eggs poached in a spiced tomato-based sauce. This versatile dish can be served at breakfast, lunch or dinner, and by using sweet potato, the glycaemic index (GI) of the dish has been lowered. As a result, the energy release that occurs after eating is slower, making you feel fuller for longer. Sweet potato is also high in vitamin A, a nutrient linked to supporting the reproductive system and general eye health.

Serves: 2
Prep time: 10 mins
Cook time: 20 mins

Credit: nib health insurance

Ingredients

  • 3 tsp extra virgin olive oil

  • ½ small brown onion, thinly sliced

  • 2 cloves garlic, crushed

  • 1 small red capsicum, thinly sliced

  • 1 small sweet potato, grated

  • 1 400g can diced tomatoes

  • 1 tsp smoked paprika

  • 1 tsp ground cumin

  • ½ cup fresh parsley, roughly chopped

  • 4 eggs

Method

  1. 1

    Pre-heat oven to 200°C (180°C fan forced) and ensure a rack is sitting on the top position (i.e. closest to the grill).

  2. 2

    Heat oil in an oven-proof pan over medium heat. Add the onion and garlic and stir for 3 minutes or until translucent. Add the capsicum and sweet potato and stir.

  3. 3

    Add the diced tomatoes, paprika and cumin to the pan and bring to a simmer. Reduce to a low heat and cook for 5 minutes or until the sauce begins to thicken. Once thickened, stir through the chopped parsley.

  4. 4

    Using the back of a wooden spoon, make 4 small, evenly spaced indents into the mixture. Crack an egg into each indentation.

  5. 5

    Put the pan in the oven and cook for 10 minutes, or until eggs are cooked to your liking. Remove and serve.

Allergy information: Gluten-free, nut-free, vegetarian suitable.

Leftover guidelines: This product is best eaten immediately.

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional InfoServe
Energy1450 kilojoules or 346 calories
Fat Total15.6g
Protein18.3g
Saturated Fat3.3g
Carbohydrates Total29.4g
Sodium166mg

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com