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Quick Indian-Spiced Shakshuka with Eggs, Vegetables and Beans

This shakshuka combines protein, fibre, vegetables and healthy fats for a satisfying, balanced start to the day. The eggs and beans provide around 22–25 g of protein per portion, while the beans and vegetables contribute approximately 10–12 g of fibre to support fullness and digestive health.

Ingredients:

Vegetable and bean base

1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
1 red pepper, diced
½ small courgette, diced
2 garlic cloves, crushed
1 teaspoon grated fresh ginger
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon ground turmeric
½ teaspoon smoked paprika
A small pinch of chilli flakes, optional
400 g tin chopped tomatoes
240 g drained butter beans or cannellini beans
2 large handfuls of spinach
Sea salt and black pepper
A small squeeze of lemon juice

To add in the morning

4 eggs
1–2 tablespoons water, if needed
Fresh coriander or parsley, optional
Full-fat Greek yoghurt, optional

Instructions:

Prepare the base the evening before

Heat the olive oil in a frying pan over a medium heat.
Add the onion, red pepper and courgette. Cook for approximately five minutes, until the vegetables begin to soften.
Add the garlic, ginger, cumin, garam masala, turmeric, paprika and chilli flakes. Cook for approximately 30 seconds, until fragrant.
Add the chopped tomatoes and drained beans. Season with sea salt and black pepper.
Simmer for approximately eight minutes, until the vegetables are tender and the sauce has thickened slightly.
Stir in the spinach and allow it to wilt. Finish with a small squeeze of lemon juice.
Allow the base to cool before transferring it to a covered container and refrigerating it overnight.

The prepared base can be kept covered in the refrigerator for up to three days.

Finish it in the morning

Place the prepared vegetable and bean base in a frying pan and reheat it thoroughly. Add one or two tablespoons of water if the sauce has become too thick.
Create four small spaces in the sauce using the back of a spoon.
Crack one egg into each space.
Cover the pan and cook for approximately five to seven minutes, depending on how soft you prefer the yolks.
Finish with fresh coriander or parsley and a spoonful of full-fat Greek yoghurt, if desired.

One portion contains two eggs and half of the vegetable and bean mixture.

Makes 2 generous breakfast portions
Morning cooking time: approximately 8–10 minutes

Why it is good for you

Eggs and beans provide a satisfying combination of protein, while the beans also contribute fibre and slow-digesting carbohydrates. The vegetables provide additional fibre and a variety of plant nutrients.

Butter beans or cannellini beans become soft and creamy in the tomato sauce, making them particularly suitable for this breakfast. They also absorb the Indian spices beautifully.

The combination of protein, fibre and healthy fats creates a balanced breakfast that should keep you satisfied throughout the morning. Nearly all the preparation is completed the evening before, so in the morning you only need to reheat the base and cook the eggs.