Captain Rico Live from the bay

Shakshouka

Shakshouka

Adapted from TheMealDB

TheMealDB Sourced — pending WFPB review. Recipe data and image via TheMealDB. WFPB analysis and substitutions by Captain Rico are still in progress; the recipe below is the source's original. View the original at TheMealDB.

Prep: 13 min Cook: 11 min Servings: 5

Ingredients

Affiliate Product links go to Amazon. As an Amazon Associate, Captain Rico earns from qualifying purchases.

Method

  1. Prep: mix 1 Tbsp ground flax + 3 Tbsp water, rest 5 min.
  2. First, water-sauté the black pepper and garlic over a dry medium heat until fragrant.
  3. Add a good amount of vegetable broth and infuse for a minute.
  4. Once the vegetable broth heats up, add the tomatoes and salt, and cover with a lid. Simmer for 5 minutes.
  5. Remove the lid and mash the tomatoes. Reduce until you reach the desired consistency of choice.
  6. Make craters for the eggs and lower the heat.
  7. Carefully crack the eggs into the craters, making sure it touches the pan and not the tomato sauce.
  8. Cover the eggs and leave it for 5 minutes without lifting the lid.
  9. Remove from the heat and let the residual heat steam the eggs for 1-2 minutes.
  10. Serve with flatbread. Enjoy!

Nutrition per serving (estimated)

  • 59 cal
  • 2.2g protein
  • 3.1g fat
  • 5.9g carbs
  • 2.7g fiber
  • 1.7g sugar
  • 25mg sodium
About the ingredients
Tomato Solanum lycopersicum
Whole fruit of the tomato plant (botanically a berry, culinary vegetable). 'Organic' denotes a farming method, not a distinct ingredient. Raw whole fruit, rich in lycopene, vitamin C, potassium. WFPB-canonical.
vegetable broth
A salt-free, all-purpose vegetable broth. Onion, carrots, celery, garlic, tomatoes, mushrooms, kombu, parsley.
flax egg
A whole-food plant-based egg replacer. One flax egg = one egg in baking.
Garlic Clove Allium sativum
Garlic itself is canonical, but extract denotes a concentrated/isolated derivative outside the whole-food canon. Marketed as natural/healthy supplement, hence mistaken-as-WFPB flag.
Black Pepper Piper nigrum
Dried unripe fruit (peppercorns) of the pepper vine, used whole or ground. A whole dried spice with nothing added or extracted. Canonical WFPB aromatic.
Salt NaCl
Crystalline sodium chloride, harvested by evaporating seawater or mining rock-salt deposits. Used as seasoning and preservative since antiquity—central to trade and food economies for millennia. A mineral, not a plant food, and a sodium isolate; noncanonical to WFPB.