11 30 190
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Health Rating


1 tsp Olive oil
1/2 cup White onion (chopped)
4 clove(s) Garlic (minced)
1 tbsp Tomato paste, canned
1/4 tsp Cumin (ground)
3 medium Tomato (diced)
1 cup Vegetable stock/broth, low sodium
1/8 tsp Salt
4 large egg Egg
1/4 cup Parsley, fresh (chopped (optional))
2 medium pita Pita bread, whole-wheat (halved)


  1. On medium heat, add olive oil to a frying pan and cook onions until softened. Add garlic, tomato paste, cumin and cook until fragrant, approximately 2-3 minutes, stirring occasionally. 
  2. Add tomatoes and stir to coat with spices. Stir in stock, salt and braised lentils.
  3. Let simmer for 10 minutes until tomatoes are softened. 
  4. Crack eggs into a separate dish being careful to keep yolk intact. Add eggs to simmering tomato sauce to cook (poach). Cover pan while eggs cook for three minutes. 
  5. Remove from heat and sprinkle with chopped parsley. 


Serve Shakshouka with whole wheat pita.

Nutrition Facts

Per Portion

Calories 190
Calories from fat 66
Calories from saturated fat 22.4
Total Fat 7.3 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.8 g
Cholesterol 193 mg
Sodium 335 mg
Potassium 423 mg
Total Carbohydrate 21.2 g
Dietary Fiber 3.7 g
Sugars 4.9 g
Protein 10.0 g

Dietary servings

Per Portion

Grain 0.6
Meat Alternative 0.6
Vegetables 1.3

Energy sources