One-Pan Shakshuka

Name: One-Pan Shakshuka
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 4 Eggs; 400 g Canned tomatoes; 1 Onion; 1 Bell pepper; 1 tsp Paprika and cumin; 2 tbsp Olive oil; Gluten-free bread, to serve (optional)

25 minVegetarianGluten-freeGut healthSteady energyMenstrual phaseOne-pan

Servings:

Ingredients

—Eggs — 4
—Canned tomatoes — 400 g
—Onion — 1
—Pepper — 1
—Paprika and cumin — 1 tsp
—Olive oil — 2 tbsp
—Gluten-free bread, to serve (optional)

Allergens

Contains eggs

Method

01Heat the oil in a pan over medium heat, sauté the onion and pepper for 5 minutes.
02Add the spices and tomatoes, simmer for 10 minutes until thickened.
03Make wells in the sauce and crack the eggs into them.
04Cover and cook for 6–8 minutes until the yolks reach your preferred consistency.
05Serve straight from the pan with fresh gluten-free bread, if desired.

Why this works

Eggs provide iron and complete protein, helping replenish what's lost during the menstrual phase. Tomatoes are rich in lycopene, an antioxidant whose absorption improves when cooked with a little fat. The light protein from eggs supports steady energy through the morning.

Sources

Iron — Health Professional Fact Sheet — NIH Office of Dietary Supplements An Update on the Health Effects of Tomato Lycopene — Annual Review of Food Science and Technology, 2010

Nutrition (per serving)

280

kcal

16g

protein

18g

fat

14g

carbs

3.7g

fiber

Always check product labels for allergens.