Batchshuka — So Good It Shouldn’t Be Healthy
A quick and simple one-pan recipe that quietly ticks all the boxes required for a healthspan hero. And you can make it in a batch for later.
Full disclosure: I’m not a stellar cook.
When I see people rustling up a culinary masterpiece from the scrag ends of the fridge, I feel a pang of envy. I do cook, but I tend to stick to a small cast of reliable old favourites.
For me, food needs to be deliciously healthy and require minimal faff. Fancy techniques, obscure ingredients, and gazillions of pans are a turn-off.
Less cheffing, s’il vous plaît.
One of my favourite low-effort options for breakfast or a lazy brunch is shakshuka.
It’s a classic dish from North Africa and the Middle East. The word loosely means “mixture,” which is about right for my level of culinary ambition.
My version revolves around a batch-cooked base sauce. I make a large batch, freeze it into single portions, then cook the final dish in individual ramekins.
Here’s the version that lives permanently in my freezer.
Ingredients (4 portions)
1 tbsp olive oil
115 g (1 cup) frozen chopped onions
1 tsp frozen chopped garlic
1 tsp smoked paprika
1 tsp ground cumin
1 tsp ground pepper
1 tsp salt
½ tsp chilli flakes (or to taste)
1 tbsp tomato purée
2 × 400 g tins chopped tomatoes
1 tsp runny honey
To serve
4–6 eggs
Fresh coriander, chopped
Cooking the base sauce
Add olive oil to a casserole dish over medium heat.
Add the onions and garlic and cook until soft.
Stir in paprika, cumin, tomato purée, chilli flakes, and tomatoes.
Bring to the boil, season, then reduce to a simmer.
Cook until the sauce reaches a thickness you like.
Allow to cool and freeze in single portions.
Cooking from frozen
Transfer the defrosted sauce to an individual ovenproof ramekin and microwave for 1 minute.
Make a small depression in the centre and crack in an egg.
Bake at 180°C / 350°F / Gas Mark 4 for 8–10 minutes, or until the white is set, but the yolk is runny.
Finish with chopped coriander and serve with crusty bread or warm pitta.
Nutrition (per portion, without bread)
Calories: 164 kcal
Protein: 8.6 g
Carbohydrates: 14.1 g
Fat: 9.1 g (saturated: 1.9 g)
Make it yours
Greek yoghurt: A spoonful adds extra protein and softens the chilli heat.
Extra vegetables: Peppers and mushrooms work well. I usually leave them out, but they’re perfectly respectable additions.
Feta cheese: Sprinkle over before baking. Delicious, though it will push the fat content up a little.
Egg whites: Liquid egg whites are a simple way to increase protein without adding more yolks.
The nuclear option: Remove the skins from sausages, roll the meat into small balls, fry them first, and add them to the sauce.
The thermonuclear option: Very occasionally, I fry some black pudding until it forms a savoury “soil” that gets sprinkled on top. Special occasions only!
A spicy healthspan hero
A bowl of shakshuka quietly ticks several healthspan boxes.
Eggs support muscle maintenance. Tomatoes provide lycopene for cardiovascular health. Olive oil contributes heart-healthy fats. And the chilli gives a small metabolism kick.
All in one pan.
Not bad for something whose name literally means a bit of a mixture.
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.