Low FODMAP Anti-Inflammatory Shakshuka

March 16, 2022

This Shakshuka is a veggie-packed wonder that can be enjoyed for breakfast, lunch or tea! Not only is it vastly healthy, with plenty of anti-inflammatory properties, but it can also be enjoyed by those following the low-FODMAP diet.

It is packed with a variety of fresh ingredients that all unite together to create and incredibly flavourful dish.

There are also some other ways you can vary this dish, adding olives, or avocado can help add different flavours or nutrition.

It can be prepared a variety of ways too. Either on the stove, in the oven, or a combination of both! You can create a large batch or make small individual ones (a great way to wow guests!)

However, this particular recipe is prepared in one large deep fry-pan on the stove - I live in the subtropics and like to avoid turning the oven on at all costs!

I was blown away by how delicious this turned out. I made it during the day while my partner was at work, and made a portion for him to take the next day. His exact messages to me once he'd tried it were "That lunch was f***ing great" followed by "Wtf". To be fair those were pretty much my words too as I was eating it :P

Dietary Requirements:

This recipe is Low FODMAP. Make sure you keep an eye on how much capsicum you use.
It has an option for those with a lactose intolerance, and it is naturally gluten free.
And those following a pescatarian, and vegetarian diet can enjoy this healthy and delicious meal.

Low FODMAP Anti-Inflammatory Shakshuka

Prep Time: 5 mins

Cooking Time: 30 mins

Serves: 4

A delicious nutritious North African recipe that can be enjoyed for breakfast, lunch or tea!

Ingredients

2 x capsicums (red and/or yellow), diced
a handful of cherry tomatoes, diced
100g of spinach
4-5cm of ginger, grated
1 red chilli, chopped finely
3 x spring onions, green parts only, chopped finely
a large bunch of parsley, chopped
5 eggs
120g block of feta (lactose free if required)
1 400g can of diced tomatoes
1 tsp of turmeric
1 tsp of cumin
1 tsp of paprika
100ml of water (or stock)
garlic infused olive oil (FODMAP approved)
salt and pepper

Method

Step 1:
Heat a large, deep pan over medium heat and add a tbsp of garlic-infused olive oil. Add ginger, chilli and half of the spring onion. Cook for a minute or so until fragrant. Add another tbsp of garlic olive oil and toss in the capsicum and cook stirring for 5 minutes until they begin to soften

Step 2:
Add spices (turmeric, cumin, and paprika) and mix through. Followed by the can of diced tomatoes, water/stock, and a generous pinch of salt and pepper. Mix together and simmer uncovered for 10-15 minutes until it thickens.

Step 3:
Add spinach and mix through until wilted. Followed by the feta and half of the parsley. Stir through for a minute or so.

Step 4:
Make 5 little craters in the mix and reduce heat to low. Carefully crack an egg into each of the 5 craters. Cover the pan and cook for an additional 6-8 minutes or until cooked to your liking.

Step 5:
Sprinkle with diced cherry tomatoes, and remaining spring onion and parsley. Enjoy 🙂