Harissa shakshuka with bell peppers and tomatoes is a vibrant and flavorful dish that brings a delicious twist to a traditional Middle Eastern favorite.
Packed with warm spices, rich tomato sauce, and perfectly poached eggs, this meal is both satisfying and nutritious. It’s an excellent option for anyone following the DASH diet, as it incorporates heart-healthy ingredients while keeping sodium levels in check.
Why This Dish Is a Great Choice
Shakshuka is known for its combination of simple ingredients and bold flavors. This version, featuring harissa and bell peppers, adds a smoky heat that complements the rich tomato base.
Eggs provide a good source of protein, while the tomatoes and peppers contribute essential vitamins and antioxidants. Since the dash diet emphasizes fresh vegetables and lean proteins, this dish fits perfectly into a heart-healthy eating plan.
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Unlike many egg-based dishes, shakshuka doesn’t require heavy oils or butter, making it a lighter yet still deeply satisfying option. The balance of healthy fats from olive oil, fiber from vegetables, and protein from eggs makes it a nutrient-dense meal that supports overall well-being.
Tips for Enhancing the Flavor
The key to making an exceptional shakshuka is allowing the flavors to develop fully. Here are some tips to elevate this dish:
- Use high-quality canned tomatoes: Opt for no-salt-added diced tomatoes to control sodium levels while maintaining a rich and robust sauce.
- Let the sauce simmer: Cooking the tomato sauce slowly helps deepen its flavors and create a rich base for the eggs.
- Adjust the spice level: Harissa varies in heat intensity, so start with a smaller amount and increase based on your preference.
- Add fresh herbs: Fresh basil adds brightness and a subtle sweetness that balances the spice from the harissa.
Substitutions & Modifications
One of the best things about shakshuka is its adaptability. If you don’t have all the ingredients on hand, there are plenty of ways to modify the dish while keeping it flavorful and nutritious.
- Vegetable alternatives: If you prefer a different vegetable profile, swap bell peppers for zucchini, spinach, or eggplant.
- Protein boost: While eggs are the traditional protein in shakshuka, you can add chickpeas or white beans for extra fiber and plant-based protein.
- Spice variations: If harissa is too spicy for your taste, try smoked paprika or a mild chili paste for a softer heat.
- Dairy addition: If you enjoy a creamy texture, crumble feta cheese over the finished dish before serving.
Serving Suggestions
This dish pairs beautifully with crusty whole-grain bread or pita, which helps soak up the rich tomato sauce. For a lower-carb option, serve it with a side of fresh greens or roasted vegetables.
Since the dash diet encourages balanced meals with lean proteins, fiber, and healthy fats, adding a light cucumber and yogurt salad on the side can enhance both nutrition and flavor.
If you’re preparing this meal for brunch, consider serving it with a refreshing citrus salad or a simple avocado toast for extra healthy fats. The combination of tangy tomatoes, smoky harissa, and creamy eggs creates a dish that feels indulgent yet aligns with heart-healthy eating.
Making It a Meal Prep Favorite
Harissa shakshuka is a great dish for meal prepping, especially if you want to enjoy a quick and nutritious meal throughout the week. While eggs are best cooked fresh, the tomato and pepper sauce can be made in advance and stored in the refrigerator for up to four days.
When ready to eat, simply reheat the sauce, add fresh eggs, and bake until set.
For those who prefer grab-and-go options, the sauce can also be used as a flavorful topping for grain bowls or stuffed into whole wheat pita pockets with eggs or beans. The versatility of this dish makes it easy to incorporate into a weekly meal plan.
Why It Fits the DASH Diet
The dash diet focuses on reducing sodium intake while promoting heart-healthy foods such as vegetables, lean proteins, and healthy fats. This shakshuka variation naturally aligns with these principles by emphasizing fresh ingredients and minimizing added salt.
Using no-salt-added tomatoes and controlling seasoning allows you to enjoy the dish while keeping sodium levels in check.
Harissa shakshuka with bell peppers and tomatoes is a delicious, wholesome dish that works for any meal of the day. It’s a perfect choice for those following the dash diet or anyone looking for a nutritious, flavorful meal that comes together quickly.
DASH Diet Harissa Shakshuka with Bell Peppers & Tomatoes
Equipment
- 12-inch cast-iron pan or ovenproof skillet
- Oven
Ingredients
- 1 ½ tablespoons extra-virgin olive oil
- 2 tablespoons harissa
- 1 tablespoon tomato paste
- ½ onion diced
- 1 bell pepper seeded and diced
- 3 garlic cloves minced
- 1 28-ounce can no-salt-added diced tomatoes
- ½ teaspoon kosher salt
- 4 large eggs
- 2 to 3 tablespoons fresh basil chopped or cut into ribbons
Instructions
- Preheat the oven to 375°F.
- In a 12-inch cast-iron skillet or ovenproof pan, warm the olive oil over medium heat. Stir in the harissa, tomato paste, diced onion, and bell pepper. Cook for about 3 to 4 minutes, stirring occasionally, until the vegetables soften slightly. Add the minced garlic and sauté for another 30 seconds until fragrant.
- Pour in the diced tomatoes and sprinkle in the salt. Stir well and allow the mixture to simmer gently for about 10 minutes, stirring occasionally, until the flavors meld and the sauce thickens slightly.
- Create four small wells in the sauce and carefully crack one egg into each well. Transfer the skillet to the oven and bake for 10 to 12 minutes, or until the egg whites are fully set and the yolks remain slightly runny.
- Remove the skillet from the oven and let the dish rest for 3 to 5 minutes. Garnish with fresh basil before serving.
Notes
- Pair with whole-grain pita or whole-wheat bread for a balanced meal.
- Add zucchini, eggplant, or spinach for extra vegetables.
- Adjust spice level by increasing or decreasing the harissa.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.