DASH Diet Harissa Shakshuka with Bell Peppers & Tomatoes
This DASH diet-friendly shakshuka features eggs gently poached in a flavorful tomato and bell pepper sauce, enhanced with spicy harissa. The dish is packed with heart-healthy ingredients and vibrant Mediterranean flavors, making it a nutritious and satisfying meal for breakfast, lunch, or dinner.
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
Calories: 190kcalCarbohydrates: 15gProtein: 9gFat: 10gSaturated Fat: 2gCholesterol: 185mgSodium: 255mgPotassium: 725mgFiber: 4gSugar: 9gCalcium: 75mg
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