OMEGA PLUS STICK RECIPES

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TOMATO, CHICKPEA AND FETA SHAKSHUKA - HEALTHY FOOD GUIDE



Tomato, chickpea and feta shakshuka - Healthy Food Guide image

This satisfying, high-fibre dinner packs in four serves of veg, and is on your table in half an hour.

Provided by Liz Macri

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 4

Number Of Ingredients 14

1 tablespoon olive oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 teaspoon ground cumin
1 teaspoon mild paprika
¼ teaspoon dried chilli flakes
400g can no-added-salt chickpeas, rinsed, drained
800g can no-added-salt chopped tomatoes
75g chopped kale and baby spinach leaf mix
4 eggs
50g reduced-fat feta, crumbled
2 tablespoons chopped fresh flat-leaf parsley
4 slices wholegrain crusty bread, to serve
...

Steps:

  • 1 Heat the olive oil in a large non-stick frying pan set over medium-high heat. Sauté the onion for 3–4 minutes, or until softened. Add garlic, cumin, paprika, chilli and chickpeas. Cook, stirring, for 1 minute, or until fragrant.
  • 2 Add the canned tomatoes and bring to the boil. Reduce heat; simmer for 4–5 minutes, or until thickened slightly. Stir in kale and spinach mix. Cook for 1 minute.
  • 3 Remove pan from heat. Using the back of a spoon, make four indentations in tomato mixture. Gently crack 1 egg into each of the indentations. Cook, partially covered, for 6–8 minutes, or until the egg whites have set, but the yolks are still soft.
  • 4 Sprinkle the shakshuka with feta and parsley, and serve with bread.

Nutrition Facts : ServingSize 4 serves, Calories 348 calories, FatContent 14.2 g, CarbohydrateContent 28.9 g

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