Quick Asian Shakshuka
Quick Asian Shakshuka - Simple and quick dish
Healthy, because
Even smarter
Nutritional values
This dish warms from the inside and makes strong against colds and infections: The essential oils from the spring onion ensure a well-established intestinal flora, which is very important for strong defenses. The eggs also convince with easily digestible protein and vitamin A, which plays an important role for good eyesight, especially in the dark.
Refine the dish as desired with chili flakes or fresh chili for that extra bit of heat. Coriander instead of parsley brings more Asian flavors to the dish.
(Percentage of daily recommendation)
| Calorie | 144 cal. | (7 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 29 μg | (48 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 94.5 μg | (32 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 33.3 mg | (35 %) | ||
| Potassium | 469.6 mg | (12 %) | ||
| Calcium | 47.2 mg | (5 %) | ||
| Magnesium | 24.7 mg | (8 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 21.1 mg | |||
| Cholesterol | 217.8 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 22 ozs chopped Canned tomatoes
- 6 scallions
- 4 garlic cloves
- 2 Tbsps olive oil
- 1 tsp Cumin
- 1 pinch cayenne pepper (or chili flakes)
- 4 eggs
- ½ bunch fresh parsley (or cilantro)
- 1 Tbsp Sesame seeds
Preparation steps
Wash and clean the spring onions and cut into small rolls. Peel the garlic and cut into slices. Heat the olive oil in a pan and fry the spring onions, garlic and cumin. Add tomatoes, cayenne pepper, salt and pepper. Simmer on low heat for about 15 minutes.
Beat 4 eggs evenly distributed over the remaining ingredients in the pan. Allow to set for approx. 2 minutes. Cook in preheated oven at 220 °C / 425 °F for 10 minutes. Serve sprinkled with parsley and sesame seeds.
