Butter Bean Shakshuka : Tasty Weekend Brunch

Shakshuka is a North African and Middle Eastern dish made from poached eggs usually in a tomato, chilli and onion sauce, commonly garnished with cumin, paprika, cayenne pepper, nutmeg, (but of course there are variations). Although the dish has existed in the Mediterranean and Middle Eastern regions, it originated in North Africa, a typical Moroccan dish.

Shakshuka is prepared over low heat, starting with the vegetables and spices; once cooked, the eggs are added.

Todays recipe is for a simple shakshuka, made with butter beans and green veg, which makes a healthy brunch or lunch that's high in protein! Serve with some crusty bread* to dip into those gorgeous golden yolks. 

Ingredients

Serves Four

1½ tbsp vegetable oil
1 red onion, diced
2 garlic cloves, crushed
2 tsp smoked paprika
10g fresh flat-leaf parsley, stalks chopped, leaves torn
2 courgettes/zucchini, trimmed and chopped
2 spring onions/scallions, whites chopped, greens sliced
570g jar queen butter beans (or 2 x 400g tins regular butter beans), drained and rinsed
200g baby spinach
60g reduced-fat salad cheese
4 large eggs
15g butter
small pinch crushed chillies
crusty bread, for dipping (optional)

Method
1. Heat 1 tbsp oil in a lidded frying pan over a medium heat. Cook the onion for 10 mins, stirring often, adding the garlic, 1 tsp smoked paprika and the parsley stalks for the last 1 min. Add the remaining oil, the courgettes, spring onion whites and a pinch of salt. Increase the heat to medium-high and fry for 10 mins, stirring occasionally, until the courgettes are turning golden.
2. Stir in the butter beans and spinach, then cover and cook for 2 mins. Mix well to wilt the spinach, crumble over the cheese, then make 4 wells in the mixture and crack in the eggs. Cover and cook over a medium heat for 6-8 mins until the egg whites are set but the yolks are still runny (or until cooked to your liking).
3. Meanwhile, melt the butter in the microwave. Mix in the crushed chillies, a pinch of salt and the remaining 1 tsp smoked paprika. Scatter the spring onion greens and parsley leaves over the eggs, then drizzle over the spiced butter. Serve with crusty bread, if you like.

You could use a lower carb bread* if preferred, see here

Each serving contains

Fat 17g Carbohydrate 20.4g Protein 19.9g Fibre 8.3g

From original recipe idea seen here

~ enjoy your day ~

There are a variety of recipes ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan