Shakshouka -- A Mediterranean Delight

Shakshouka is a dish that has been celebrated in Mediterranean cultures for centuries. It is made up of a wonderful mix of tomatoes, onions, green peppers, garlic, poached eggs and delectable spices such as cumin and paprika.

I added my touch to the dish by adding in shallots, eggplant, potatoes and chickpeas. This dish is delicious, filling and excellent leftover. It will warm your soul and is an excellent dish to make on a cold night.

This dish is high in resistant starch. What is resistant starch, you say?

Resistant starch is a complex carbohydrate and prebiotic. It acts as a dietary fiber because it is not able to be broken down in the small intestine. As a result, as resistant starches enter the large intestine, they are fermented to short chain fatty acids (SCFA), specifically butyrate. Research suggests butyrate may play an important role in colon health by reducing inflammation, maintaining and strengthening the epithelial layers in the gastrointestinal tract (help to protect against environmental pathogens), improving intestinal motility and influencing positive glucose sensitivity. For more information on the positive role butyrate plays in the body, check out the peer-reviewed article below!

Resistant starches are an excellent and easy addition to incorporate into your every day routine. Resistant starches are found in plantains and green bananas, cooked and cooled rice, potatoes, beans, oats, barley, peas and lentils. The resistant starch content for some items, such as rice, potatoes, oats, barley and legumes, is increased when cooked and then cooled. For example, when this shakshouka dish is cooled, the resistant starch content will increase due to the potatoes and chickpeas cooling. Once cooled, resistant starch will remain even if you reheat the dish again. As a result, this dish is an excellent way to incorporate resistant starch.

Try it out today!

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Author: Ashley Comparin
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Shakshouka -- A Mediterranean Delight

Prep time: 30 MinCook time: 15 MinTotal time: 45 Min

Ingredients:

  • 3 tablespoons olive oil
  • 2 shallots, diced
  • 1 green pepper, diced
  • 2 baby eggplants (or 1 medium sized eggplant), cubed
  • 5 cloves garlic, diced
  • 5 tomatoes, cubed
  • 1/2 cup low sodium chicken stock
  • 3 teaspoons cumin
  • 3 teaspoons chili powder
  • 2 teaspoons smoked paprika (can also use regular paprika)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 5 oz feta, crumbled
  • 1 cup chickpeas
  • 1 potato, cubed and precooked (info in recipe) (optional) 
  • 3 eggs (can add more if wanted) 
  • 1/4 cup cilantro, minced (can also use parsley)

Instructions

  1. Preheat the oven to 350 degrees.
  2. *Optional: cube a potato and add it to a baking sheet. Cook at 350 degrees for 30 minutes, or until lightly golden and crispy. 
  3. Add olive oil to a sauté pan, that is oven safe.
  4. On medium-low heat, add chopped shallots, chopped green pepper, and cubed eggplant to the sauté pan and cook until onions are translucent and begin to caramelize (about 20 minutes).
  5. Add chopped garlic and cook for 30 seconds, stirring constantly.
  6. Add cubed tomatoes, 1/2 cup chicken stock, cumin, chili powder, smoked paprika, garlic powder, onion powder, salt and pepper. Cook for 10 minutes at a low simmer (medium-low heat).
  7. Add crumbled feta, chickpeas and cooked potatoes (optional). Stir until well incorporated.
  8. Create a small well and crack an egg into the well. Repeat for all other eggs.
  9. Place the sauté pan in the oven and cook for 10-15 minutes, or until eggs are set. 
  10. To garnish, add chopped cilantro and lightly drizzle olive oil on top. 
  11. Enjoy! 
Created using The Recipes Generator