Using a popular
pantry staple like canned legumes (think cannellini beans or red kidney beans) is an easy way to extend a dish further and also increase the protein and
dietary fibre content.
Canned legumes and beans are an incredibly affordable ingredient, at roughly $1.00 a can. They also require no preparation time and are quite versatile.
When cooking with canned beans, be sure to wash them thoroughly under running water, this removes excess sodium and also helps remove certain short-chain carbohydrates that can cause digestion discomfort for some.
Serves - 2
Preparation time - 5 minutes
Cook time – 15 minutes
Nut free
Vegetarian
Ingredients
- 1 tbsp extra virgin olive oil
- 2 cloves garlic, crushed
- ½ brown onion, thinly sliced
- ½ red capsicum, thinly sliced
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 400g can diced tomatoes
- 400g can cannellini beans
- 4 eggs
- Salt and pepper, to season
- 2 slices sourdough toast, fresh parsley and feta, to serve (if desired)
How to make
1. Heat oil in a medium frying pan over moderate heat. Add garlic and onion and stir, cooking for 3 minutes or until softened. Add capsicum, paprika and cumin and cook for a further 2 minutes.
2. Add tomatoes and beans. Season with salt and pepper and cook for 5 minutes.
3. Using the back of a spoon, make four small indents into the mixture and crack one egg into each hole. Cover for 5 minutes to cook.
4. To serve, divide shakshouka between two plates, top with parsley and feta, and serve with sourdough toast, if desired.
Nutritional information
| Kilojoules |
1380 kJ |
Protein |
20.8 g |
Carbohydrates, total
- sugars, total |
25.9 g
7.1 g
|
Fat, total
- saturated fat |
12.5 g
2.9 g |
| Sodium |
185 mg |
|
Want more healthy cooking inspiration? Sign up to the Wellbeing Kitchen and get a free recipe delivered to your inbox every week.
Sign up to the Wellbeing Kitchen
Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits
