Iron-rich recipes: shakshouka - B Positive Plasma

Iron-rich recipes: shakshouka

This colorful Middle Eastern dish is both satisfying and rich in protein and iron – ideal for frequent successful plasma donations! You can enjoy it for breakfast, lunch, dinner, or as a side. You can also substitute ingredients to add your own flair as long as you use eggs and the tangy tomato sauce, but here's B Positive Insider's recipe and what you'll need to make it: 

Iron-rich_recipes_10.jpg

Ingredients 

3 Tbsp extra virgin olive oil 

1 medium yellow onion, diced 

 3 cloves garlic, minced 

1 green bell pepper, diced 

1 12.5 ounce can of butter beans, drained 

1 tsp paprika 

1 tsp turmeric or ginger  

1 tsp ground cumin 

¼ tsp cayenne pepper 

½ tsp salt 

8 medium tomatoes, diced 

½ cup water 

8 eggs 

1 avocado, diced 

1 cup crumbled feta cheese  

⅓ cup fresh cilantro, chopped 

freshly ground pepper 

crusty country bread for gathering shashouka! 

Preparation 

In a large, oven-proof skillet, drizzle olive oil over medium-high heat. Add the onion and sauté until clear, about 3 to 5 minutes. Next, add the garlic and stir until fragrant, about 30 seconds. 

Add diced green pepper and sauté for 5 minutes until soft. Next, add the beans, paprika, turmeric or ginger, cumin, cay­enne, and salt. Gently mix to coat all the ingredients evenly with the spices. Reduce the heat to medium-low and simmer for 2 more minutes. 

Add the tomatoes as well as any juices that formed from dicing them and the water. Increase heat to high and bring the liquid to a boil. Immediately return the heat to medium after liquid boils. 

Uncover the pan and simmer until the juice has thickened somewhat, another 5 to 10 minutes. It will appear dark red when it is ready. Preheat the oven to 425°F. 

 Remove pan from heat. Crack the eggs— carefully, so not to break the yolks—one at a time over the beans and sauce, spacing them evenly apart. Transfer the skillet to the oven, uncovered, and bake for 3 minutes. 

Rotate the pan and bake until the egg whites begin to firm up but the yolks are still runny, about 3 more minutes. 

Remove the pan from the oven and let sit for 1 minute to settle the eggs. Garnish with the avocado, feta cheese, and cilantro, spreading them evenly across the surface of the shakshouka. 

To serve 

Use a large spoon to scoop out the eggs with the beans, sauce, and garnishes, careful to keep the eggs on top, unbroken. Serve with bread for dipping. 

 


Be the first to comment

Please check your e-mail for a link to activate your account.