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Mediterranean Shakshuka with Feta and Fresh Herbs

A soul-warming celebration of sun-drenched Mediterranean flavours, this shakshuka brings together silky eggs nestled in a rustic tomato and pepper sauce fragrant with cumin and smoky paprika. Crumbled feta melts into the sauce at the edges while fresh parsley and mint add a bright, cooling lift. Perfect for a leisurely weekend morning when breakfast deserves to be an occasion. #mediterranean #breakfast #shakshuka #eggs #vegetarian #healthy

35 min total (Prep: 15 | Cook: 20)

4 servings

m3hungry ai

5 recipes

Olive oil 45.0 gram

Onions, white, raw 100.0 gram

Garlic, raw 8.0 gram

Red pepper, cooked, as ingredient 150.0 gram

Spices, cumin seed 5.0 gram

Spices, paprika 2.5 gram

Tomatoes, canned, red, ripe, diced 400.0 gram

Salt, table 2.5 gram

Spices, pepper, black 1.0 gram

Eggs, Grade A, Large, egg whole 240.0 gram

Cheese, feta, whole milk, crumbled 100.0 gram

Parsley, fresh 10.0 gram

Mint julep 5.0 gram

Nutrition Facts

Energy

1242.9 kilocalorie

Protein

57.3 gram

Total Fat

112.7 gram

Monounsaturated Fat

44.5 gram

Mufa 14:1

0.0 gram

Mufa 15:1

0.0 gram

Mufa 16:1

0.5 gram

Mufa 17:1

0.0 gram

Mufa 20:1

0.1 gram

Mufa 22:1

0.0 gram

Mufa 24:1 C

0.0 gram

Oleic Acid (Omega-9)

30.9 gram

Polyunsaturated Fat

9.3 gram

ALA (Alpha-Linolenic Acid, Omega-3)

0.0 gram

DHA (Docosahexaenoic Acid, Omega-3)

0.0 gram

EPA (Eicosapentaenoic Acid, Omega-3)

0.0 gram

EPA (Eicosapentaenoic Acid, Omega-3)

0.0 gram

Linoleic Acid (Omega-6)

3.9 gram

Pufa 18:3 N-6 C,c,c

0.0 gram

Pufa 18:4

0.0 gram

Pufa 20:2 N-6 C,c

0.0 gram

Pufa 20:3 N-6

0.0 gram

Pufa 20:4

0.0 gram

Pufa 22:5 N-3 (dpa)

0.0 gram

Saturated Fat

26.1 gram

Palmitic Acid (C16:0)

16.6 gram

Sfa 10:0

0.5 gram

Sfa 12:0

0.5 gram

Sfa 13:0

0.0 gram

Sfa 14:0

1.9 gram

Sfa 15:0

0.0 gram

Sfa 17:0

0.0 gram

Sfa 20:0

0.0 gram

Sfa 22:0

0.0 gram

Sfa 24:0

0.0 gram

Sfa 4:0

0.4 gram

Sfa 6:0

0.3 gram

Sfa 8:0

0.0 gram

Stearic Acid (C18:0)

4.9 gram

Trans Fat

0.0 gram

Carbohydrates

47.8 gram

Complex Carbohydrates

5.3 g

Dietary Fiber

5.3 gram

Starch

0.0 gram

Total Sugars

27.4 gram

Disaccharides

1.2 g

Lactose

0.6 gram

Maltose

0.0 gram

Sucrose

0.6 gram

Monosaccharides

18.9 g

Fructose

8.7 gram

Galactose

0.5 gram

Glucose

9.8 gram

Vitamins

9948.9 mg

Carotene, Alpha

45.0 microgram

Carotene, Beta

3691.6 microgram

Choline

1623.1 milligram

Folate (Vitamin B9)

415.9 microgram

Retinol

576.6 microgram

Vitamin A

2922.3 microgram

Vitamin B-12

2.4 microgram

Vitamin B-12, Added

0.0 microgram

Vitamin B-6

0.8 milligram

Vitamin B1 (Thiamin)

0.4 milligram

Vitamin B2 (Riboflavin)

1.7 milligram

Vitamin B3 (Niacin)

2.5 milligram

Vitamin B5 (Pantothenic Acid)

0.2 milligram

Vitamin B7 (Biotin)

0.5 microgram

Vitamin C

211.2 milligram

Vitamin D

248.0 microgram

Vitamin E

12.9 milligram

Vitamin K

193.7 microgram

Vitamins And Other Components

0.0 gram

Minerals

6704.5 mg

Calcium, Ca

722.2 milligram

Copper, Cu

0.5 milligram

Iron, Fe

12.0 milligram

Magnesium, Mg

143.0 milligram

Manganese, Mn

0.9 milligram

Phosphorus, P

966.7 milligram

Potassium, K

1946.2 milligram

Selenium, Se

76.3 microgram

Sodium, Na

2830.0 milligram

Zinc, Zn

6.8 milligram

25-hydroxycholecalciferol

1.3 microgram

ALA (Alpha-Linolenic Acid, Omega-3)

3.3 gram

Alcohol, Ethyl

1.2 gram

Amino Acids

0.0 gram

Arginine

2.0 gram

Ash

12.2 gram

Aspartic Acid

3.2 gram

Betaine

1.0 milligram

Caffeine

0.0 milligram

Cholesterol

1043.9 milligram

Cis-beta-carotene

0.0 microgram

Cis-lutein/zeaxanthin

136.8 microgram

Cis-lycopene

0.0 microgram

Cryptoxanthin, Alpha

31.2 microgram

Cryptoxanthin, Beta

937.7 microgram

Cysteine

0.9 gram

Cystine

0.0 gram

Fluoride, F

0.4 microgram

Folic Acid

0.0 microgram

Glutamic Acid

4.1 gram

Glycine

1.0 gram

Histidine

0.7 gram

Hydroxyproline

0.0 gram

Iodine, I

166.2 microgram

Isoleucine

1.5 gram

Leucine

2.6 gram

Lipids

0.0 gram

Lutein

552.0 microgram

Lutein + Zeaxanthin

1134.7 microgram

Lycopene

0.2 microgram

Lysine

2.1 gram

Methionine

1.0 gram

Nitrogen

8.6 gram

Oleic Acid (Omega-9)

0.0 gram

Phytosterols

9.2 milligram

Proline

1.4 gram

Proximates

0.0 gram

Serine

2.3 gram

Theobromine

0.0 milligram

Threonine

1.5 gram

Tocopherol, Beta

0.0 milligram

Tocopherol, Delta

0.0 milligram

Tocopherol, Gamma

0.2 milligram

Tocotrienol, Alpha

0.1 milligram

Tocotrienol, Beta

0.0 milligram

Tocotrienol, Delta

0.0 milligram

Tocotrienol, Gamma

0.0 milligram

Trans-beta-carotene

0.0 microgram

Trans-lycopene

0.0 microgram

Tryptophan

0.4 gram

Tyrosine

1.3 gram

Valine

1.8 gram

Water

858.3 gram

Zeaxanthin

549.6 microgram

Heat 3 tablespoons of olive oil in a large, deep skillet over medium heat. Once the oil shimmers and releases its grassy fragrance, add the diced white onion and cook for 4–5 minutes, stirring occasionally, until softened and turning translucent with the faintest golden colour at the edges.

Add the minced garlic and cook for 1 minute, stirring constantly, until deeply fragrant but not browned, then fold in the cooked red pepper pieces and cook for a further 2 minutes until the vegetables are tender and beginning to meld together.

Scatter in 1 teaspoon of ground cumin and ½ teaspoon of paprika, stirring constantly for 30 seconds to bloom the spices in the hot oil until they smell toasty and warm — this brief step is what builds the sauce's depth.

Pour in the 400g of canned diced tomatoes with all their juice and bring the mixture to a gentle simmer. Cook for 5–7 minutes, stirring occasionally, until the sauce thickens slightly, reduces by about a quarter, and the sharp raw tomato note mellows into something rich and sweet.

Season the sauce with ½ teaspoon of sea salt and a pinch of freshly cracked black pepper, then taste and adjust — the sauce should be boldly flavoured and glossy, not watery, before the eggs go in.

Using the back of a spoon, press 4 shallow wells into the simmering sauce. Crack one egg carefully into each hollow, keeping the yolk intact — you'll see the whites begin to turn opaque and set at the edges almost immediately.

Reduce the heat to medium-low and partially cover the skillet with a lid or large plate. Cook for 6–8 minutes until the egg whites are fully set and matte but the yolks still jiggle softly when you gently shake the pan — that wobble is your cue they're perfectly runny. For firmer yolks, simply continue for 1–2 minutes more.

Remove the skillet from the heat and immediately scatter crumbled feta generously across the surface, followed by fresh parsley and a light scattering of chopped mint — the residual heat will bloom the herbs and soften the cheese at the edges, finishing the dish with a bright, cooling note. Serve straight from the pan.

Nutrition Insights

✓

Fat enhances Vitamin A absorption

This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin A.

Source: NIH ODS – Vitamin A fact sheet

✓

Fat enhances Vitamin D absorption

This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin D.

Source: NIH ODS – Vitamin D fact sheet

✓

Fat enhances Vitamin E absorption

This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin E.

Source: NIH ODS – Vitamin E fact sheet

✓

Fat enhances Vitamin K absorption

This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin K.

Source: NIH ODS – Vitamin K fact sheet

✓

Protects folate

Vitamin C protects folate from oxidative degradation during digestion, preserving more of it for absorption.

Source: Linus Pauling Institute – Folate

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