I used to think “healthy eating” was a life sentence of bland salads and boring chicken. Then I found the Mediterranean way of eating, and my entire world opened up! It’s all about incredible flavor, fresh ingredients, and feeling amazing from the inside out. That’s exactly what this Mediterranean shakshuka recipe is all about.
It’s a vibrant, savory dish of eggs gently poached in a rich tomato and pepper sauce, brimming with protein-packed chickpeas and fistfuls of fresh herbs. This is the kind of meal that feels incredibly indulgent but is secretly working wonders for your body. It’s proof that you never have to choose between delicious and nutritious.
Why You’ll Love This Mediterranean Recipe
This dish has become a staple in my kitchen, and I know you’re going to love it too.
- So Much Flavor, So Little Effort: It’s made in just one pan and is ready in about 40 minutes, making it perfect for a weekend brunch or even a quick weeknight dinner.
- Packed with Goodness: It’s loaded with wholesome ingredients like tomatoes, bell peppers, and plant-based protein that will keep you full and energized.
- A Taste of Sunshine: The warm spices and fresh herbs will transport you straight to a sun-drenched cafe on the Aegean coast. It’s pure comfort in a bowl!
- Perfectly Flexible: You can easily customize it with what you have on hand. It’s one of those easy Mediterranean diet recipes that you can truly make your own.
The Building Blocks of Mediterranean Flavor
The magic of Mediterranean cooking is in its simple, high-quality ingredients. Here are a couple of the all-stars in this dish:
Extra Virgin Olive Oil This is the heart and soul of Mediterranean cooking! We use a generous amount of good-quality extra virgin olive oil not just for sautéing, but for its incredible flavor. That fruity, slightly peppery finish adds so much depth and is packed with heart-healthy monounsaturated fats.
Chickpeas (Garbanzo Beans) I love adding chickpeas to my shakshuka. They add a wonderful, creamy texture and make the dish so much more substantial. They’re also a fantastic source of plant-based protein and fiber, which helps keep you full and supports stable blood sugar.
My Favorite Mediterranean Shakshuka Recipe
Okay, are you ready to make the most delicious, soul-warming meal? Here’s everything you’ll need for this vibrant, one-pan dish.
Aegean Sunrise Shakshuka with Chickpeas and Herbs
Equipment
- 12-inch non-reactive skillet with a lid (stainless steel or enameled cast iron)
- Large spoon or spatula
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion diced
- 1 red bell pepper stemmed, seeded, and diced
- 1 yellow bell pepper stemmed, seeded, and diced
- 4 cloves garlic minced
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground cumin
- ¼ teaspoon red pepper flakes optional, adjust to taste
- 1 28-ounce / 794g can no-salt-added crushed tomatoes
- 1 15-ounce / 425g can no-salt-added chickpeas, rinsed and drained
- ¼ teaspoon kosher salt
- ½ teaspoon black pepper freshly ground
- 4 large pasture-raised eggs
- ½ cup fresh parsley coarsely chopped, divided
- ¼ cup fresh cilantro coarsely chopped
- 1 tablespoon fresh lemon juice
- For serving: Toasted whole-grain sourdough or farro
Instructions
- Build the Aromatic Foundation. In the skillet, heat the extra virgin olive oil over medium heat until it shimmers. Add the diced onion and both bell peppers. Sauté for 6-8 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent.
- Bloom the Spices. Add the minced garlic, smoked paprika, cumin, and red pepper flakes (if using) to the skillet. Stir constantly for 60 seconds until the spices are fragrant. This step toasts the spices, deepening their flavor.
- Simmer the Tomato Base. Pour the can of crushed tomatoes into the skillet. Use your spatula to stir everything together, scraping up any bits from the bottom of the pan. Season with the kosher salt and black pepper. Bring the mixture to a lively simmer, then reduce the heat to medium-low.
- Integrate the Chickpeas and Herbs. Add the rinsed and drained chickpeas and half of the chopped parsley to the sauce. Stir to combine. If you prefer a thicker texture, gently mash about a quarter of the chickpeas against the side of the pan with your spoon before stirring them in. Let the sauce simmer gently for 5 minutes to allow the flavors to meld.
- Create Nests and Poach the Eggs. Using the back of a large spoon, create four indentations, or "nests," in the simmering sauce. Carefully crack one egg into each nest.
- The Gentle Poach. Cover the skillet with the lid and let the eggs cook for 5-7 minutes. The whites should be opaque and set, while the yolks remain runny. If you prefer firmer yolks, cook for an additional 1-2 minutes.
- The Final Flourish. Remove the skillet from the heat. Sprinkle the remaining fresh parsley, all of the cilantro, and the fresh lemon juice over the top. Serve immediately, directly from the pan, with toasted whole-grain sourdough for dipping.
Notes
- Tomato Choice: Crushed tomatoes provide the ideal texture for this dish. If you only have whole peeled tomatoes, simply crush them with your hands or the back of a spoon as they cook in the pan.
- Egg Doneness: The steam trapped by the lid is crucial for perfectly cooking the top of the eggs. For perfectly jammy yolks, look for the whites to be fully set but the yolks to still have a distinct jiggle.
- Serving as a Complete Meal: To make this a more substantial dinner, serve each portion over a scoop of cooked farro or quinoa. The whole grains will soak up the delicious sauce.
Nutrition Information
per serving Calories: 352 kcal Protein: 16 g Total Fat: 19 g Saturated Fat: 2.6 g Carbohydrates: 31 g Dietary Fiber: 9 g Total Sugars: 12 g (0 g Added Sugar) Sodium: 405 mg Cholesterol: 186 mg Potassium: 960 mgMy Top Tips for a Perfect Result
- Let the Sauce Simmer: Don’t rush the sauce! Giving it at least 10-15 minutes to simmer allows the flavors of the tomatoes, peppers, and spices to deepen and meld together beautifully.
- Make Little Nests: Use the back of a spoon to create distinct little wells in the sauce for your eggs. This helps them stay put and cook more evenly.
- Go for Feta: Want to make it an authentic shakshuka with chickpeas and feta recipe? A crumble of creamy, salty feta cheese over the top just before serving is absolutely divine.
- Don’t Forget the Bread! The best part is sopping up every last bit of that incredible sauce. Serve this with warm, crusty whole-grain pita or sourdough.
Frequently Asked Questions (FAQ)
Is this a diabetic-friendly shakshuka recipe?
Yes, this recipe can be a great choice! It’s high in fiber and protein from the chickpeas and eggs, which helps promote stable blood sugar. It’s also low in carbohydrates, especially when served on its own or with a high-fiber, whole-grain bread. As always, it’s best to consult with your doctor or a registered dietitian for personalized advice.
What else can I serve with this shakshuka?
Besides crusty bread, this is wonderful served with a simple side salad with a lemon-herb vinaigrette. For a more substantial meal, you can serve it over a bed of fluffy quinoa or farro.
Where can I find more heart healthy breakfast ideas?
You’re in the right place! The Mediterranean diet is full of fantastic heart healthy breakfast ideas. Think Greek yogurt with berries and nuts, oatmeal with figs and honey, or even savory options like this shakshuka. I have a whole section on the blog dedicated to them!
A Taste of the Good Life
See? The Mediterranean lifestyle is all about enjoying incredible food that loves you back. It’s about meals that are vibrant, satisfying, and bring a little sunshine to your table. This dish is more than just a meal; it’s a celebration of fresh, simple ingredients.
I truly hope you love this Mediterranean shakshuka recipe as much as I do. Give it a try this week and let me know what you think in the comments below. I can’t wait to hear from you!
