Chachouka (also known as Shakshuka) is a North African dish of warming spices that makes a great brunch, lunch or dinner. The eggs and black beans make this a protein-rich dish, with plenty of fibre, colour and flavour. It’s also quick and easy with minimal chopping.
At the bottom of the recipe are a series of options and alternatives should you need them, including vegan, low FODMAP and hack to make the recipe easier.
Ingredients
- 1 large onion (diced)
- 4 clove garlic (crushed)
- 2 tbsp ground cumin
- 2 tbsp ground coriander
- 1 tbsp smoked paprika
- 1/2 tsp chilli powder
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried sage
- 3 tsp dried mixed herbs if you don’t have oregano, thyme & sage
- 1 tin chopped tomatoes
- 1 tin black beans
- 3 bell peppers (if possible, of different colours)
- 4 eggs
- Feta cheese
- Fresh coriander
Serves 2-4
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Method
Preheat the oven to 180oC.
Lightly fry the garlic and onions until soft.
Add the peppers and cook over a low heat until soft and wilted.
Mix in the spices and cook for a couple of minutes until they’re fragrant.
Tip in the black beans (including the water in the tin) and the chopped tomatoes. Simmer for 10-15minutes to thicken.
Make 4 wells in the mixture, break an egg into each well and bake for 10-12 minutes until the egg is cooked through.
Sprinkle over the feta, and some chopped fresh coriander to serve.
Click on any of the below for some ideas for changing this recipe to suit you.
For a vegan option, try using a tofu scramble in place of the eggs and feta.
This recipe is largely low FODMAP – feta cheese is low FODMAP (see here) as are peppers and eggs.
The black beans should be removed from this dish as they are high FODMAP. The garlic and onion should also be omitted, but garlic infused oil could be used when frying the spices.
Chopping is already minimal, but onions are available pre-chopped in the fresh section of most supermarkets. Pre-chopped peppers are also often available in the frozen vegetable section in supermarkets. Coriander can be cut using scissors if using a knife is a problem.
If you struggle with tins, Sainsburys sell black beans in a tetra-pak container that can be cut open with a knife or scissors.
