A traditional Middle Eastern dish of eggs cooked in tomato sauce with an Indian spin of coconut milk and spices. Served with green chutney, is perfect for brunch or dinner.
By Rachael Hartley
Egg lovers rejoice!
This dish is loaded with benefits for you, plus it is delicious. Here are some great reasons to try this recipe:
- Pastured eggs, from chickens raised on their natural diet of grass, seeds, and insects, produce a yolk with over 600 mg of omega 3 fats. These fats are well known for heart health, but also have tremendous benefit for the brain. Omega 3s alleviate depression, improve cognition and have even shown efficacy in the treatment of schizophrenia.
- Eggs are the richest food source of choline, an essential vitamin that 90% of Americans are not consuming adequate amounts of. Choline is needed to build cell membranes and to produce neurotransmitters, the signaling molecule in the brain.
- An egg contains 10% daily needs of vitamin A, a critical nutrient for healthy skin and eyes.
- Eggs are a rich source iodine and selenium, two minerals crucial for thyroid health. An egg contains 20% daily needs of iodine, a key component of thyroid hormones and 30% daily needs of selenium, a mineral which helps activate thyroid hormones. One of the thyroid glands many roles is regulating metabolism, so eggs may be particularly beneficial for weight control.
- It’s true, eggs raise cholesterol – but in a good way! Studies have found eggs can increase HDL cholesterol, the good kind that protects against heart disease.
- With protein and fat all in a nice little package, eggs are quite filling, especially when compared to the cereal, pastries, white toast and other breakfast items people often eat instead.
Shakshuka, a dish of eggs poached in tomato sauce, may be my favorite way to enjoy eggs. It’s a traditional Tunisian dish, now popular all over North Africa and in Israel. Traditional recipes are fantastic, especially when served with spicy harissa or hummus. But I love to use a basic recipe for inspiration and take different spins on it. I’ve added beans, corn and chilies to make a Mexican version, try the recipe here, mixed in squash and pesto for an Italian flair and most recently, created this Indian spiced version!
- 1 lb fingerling potatoes
- 1 tablespoon extra virgin olive oil
- 1 red onion, peeled and chopped
- 2 red bell peppers, stemmed, seeded and chopped
- 3 garlic cloves, minced
- 1 tablespoon freshly grated ginger
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ½ teaspoon garam masala
- ½ teaspoon turmeric
- 28 ounces canned tomato puree
- ½ cup full fat coconut milk
- 6 eggs
- 100% whole wheat naan, toasted, for serving
- Green chutney, recipe follows, for serving
- 1½ packed cups cilantro
- ½ packed cup mint
- 1 shallot, minced
- 1 dried red chili or ¼ teaspoon crushed chili flakes
- Juice of 1 lime
- ¼ cup coconut cream or yogurt
- 1 tablespoon olive oil
- 1 teaspoon honey
- Bring a large pot of water to a boil. Add potatoes and cook 15 minutes until tender. Drain and set aside to cool. When cool enough to handle, cut the potatoes in half.
- Preheat oven to 350 degrees.
- Heat olive oil in an oven safe, large sided skillet on medium high heat. Add onion and peppers and saute until tender and lightly golden, about 10 minutes.
- Add garlic, ginger and spices. Season with salt and pepper. Cook 1 minute until fragrant. Add tomatoes, boiled potatoes, and coconut milk. Simmer 10 minutes. Season with salt.
- Make 6 wells in the tomato sauce and crack an egg into each. Place skillet in the oven and bake 15-18 minutes until whites are set and yolks are still runny. Dollop with green chutney and serve with naan.
- Blend all ingredients in a food processor until they form a pesto-like sauce. Season to taste with salt.