Cauliflower Shakshuka
Cauliflower Shakshuka - Classic clean eating!
Healthy, because
Even smarter
Nutritional values
Eggs have a high cholesterol content, but this does not have a negative effect on cholesterol levels. Pumpkin seeds provide the body with healthy unsaturated fatty acids, which are important for the heart, blood vessels and brain. Cauliflower brings a lot of vitamin C, which is important for a strong immune system.
When shopping, choose organic eggs because they usually contain more omega-3 fatty acids than conventional products. If you want to be even more colorful, you can also replace the cauliflower with broccoli.
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 71.4 μg | (119 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 21.1 μg | (47 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 170 mg | (179 %) | ||
| Potassium | 838 mg | (21 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 18 ozs Cauliflower
- 3 ozs onions
- 3 garlic cloves
- 1 red Bell pepper
- 10 ozs Tomatoes
- 3 Tbsps olive oil
- 8 ozs Vegetable broth
- salt
- peppers
- 1 tsp ground Cumin
- 1 tsp sweet ground paprika
- Chili powder
- 4 eggs
- 2 Tbsps Pumpkin seed
- ¾ oz parsley
Preparation steps
Clean cauliflower, wash and cut into small florets. Peel and chop onion and garlic. Halve, seed, wash and dice the bell bell pepper. Clean, wash and finely dice the tomatoes.
In a large frying pan, heat olive oil. Sauté diced onion and bell pepper in it, stirring, for about 7 minutes over medium heat. Then stir in garlic, cauliflower, and tomatoes and pour in broth. Season with salt, bell pepper, cumin, paprika powder, and 1⁄4 tsp chili powder, and simmer over low heat for about 10 minutes until thick. Season sauce with salt and pepper to taste.
Break eggs one by one, slide into the sauce, cover and let fry over low heat for 5-7 minutes. Roast pumpkin seeds in a hot pan without fat. Wash parsley, spin dry, chop leaves. Sprinkle the oriental vegetable-egg pan with parsley and pumpkin seeds.
