← All recipes Lunch & Dinner · Vegetarian · 20 min
Chickpea Shakshuka Egg Bowl
A one-pan vegetarian shakshuka with chickpeas, eggs and spinach in a smoky cumin tomato sauce, finished with tahini. 40 g protein, 17 g fibre.
- Calories
- 535
- Protein
- 40 g
- Carbs
- 56 g
- Fat
- 19 g
- Fibre
- 17 g
Protein 29% Carbs 40% Fat 31% of calories. Per serving, worked out from the gram weights below.
Ingredients
1 serving
- Egg whites130 g (about 4 egg whites)
- Whole egg1 large
- Chickpeas, cooked or canned and drained130 g (about 3/4 cup)
- Tahini1 tbsp (16 g)
- Fresh spinach100 g
- Tomatoes, chopped60 g
- Canned crushed tomato1/2 cup (about 120 g)
- Red bell pepper, diced50 g
- Onion, diced30 g (about 1/4 onion)
- Garlic, cumin, smoked paprika, parsley, cilantro, lemonto taste
Method
- Dice a quarter of an onion and the bell pepper, and mince two garlic cloves.
- Heat a small wide pan over medium heat with a splash of water. Soften the onion and pepper for 3 minutes, add the garlic for 30 seconds, then half a teaspoon each of cumin and smoked paprika. Stir for 20 seconds until fragrant.
- Add the crushed tomato, chopped tomatoes and chickpeas. Season with salt and pepper and simmer for 5 to 6 minutes until thick.
- Make two wells in the sauce. Crack the whole egg into one and pour the whisked egg whites into the other.
- Cover and cook on low for 4 to 6 minutes, until the whites are set and the yolk is still soft.
- Fold the spinach in around the edges, cover for one minute to wilt, then slide everything into a bowl.
- Thin the tahini with a teaspoon each of lemon juice and water, drizzle it over, and scatter parsley and cilantro.
Tips
- Keep the lid on once the eggs go in. The steam sets the whites from the top.
- The sauce with chickpeas keeps 3 days in the fridge. Add the eggs fresh when you reheat it.
- Vegan version: skip the eggs, double the chickpeas and crumble in some firm tofu.
Shopping list
Produce
Dairy & Eggs
Pantry
Spices & Sauces
Macros by ingredient
| Ingredient | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Egg whites | 130 | 68 | 14.3 | 0.9 | 0.3 | 0 |
| Whole egg | 50 | 78 | 6.5 | 0.6 | 5.5 | 0 |
| Chickpeas, cooked or canned and drained | 130 | 213 | 11.7 | 35.1 | 3.4 | 9.9 |
| Tahini | 16 | 95 | 2.7 | 3.4 | 8.6 | 1.5 |
| Fresh spinach | 100 | 23 | 2.9 | 3.6 | 0.4 | 2.2 |
| Tomatoes, chopped | 60 | 11 | 0.5 | 2.3 | 0.1 | 0.7 |
| Canned crushed tomato | 120 | 22 | 1.1 | 4.7 | 0.2 | 1.4 |
| Red bell pepper, diced | 50 | 13 | 0.5 | 3 | 0.1 | 0.8 |
| Onion, diced | 30 | 12 | 0.3 | 2.7 | 0 | 0.5 |
| Total per serving | 535 | 40 g | 56 g | 19 g | 17 g |
Values per ingredient at the weight shown, from the food table our coaching app uses. Herbs, spices and lemon add too little to count.
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