Chickpea Shakshuka (North Africa and the Middle East style — a vibrant, fragrant dish) has come a long way, leaving behind its roots to be integrated into the popular cuisines of various countries around the globe. Typically thought of as a breakfast or brunch staple in places like Tunisia and Israel, its strength comes from its simplicity, strong flavors, and the fact that it works.
Shakshuka, at its simplest, is a bountiful stew of poached egg, hot spices, and plenty of tomatoes, but this one changes things up with the Chickpea Shakshuka Base. Chickpeas in this recipe bring the nutritional value of the dish up a notch by providing protein and fiber to satisfy a meal for two.
Whether you want to quench some breakfast hearty or light meal, this one-pan wonder provides you with comforting flavor in every bite.
Chickpea Shakshuka
Equipment
- 1 Medium pan Non-stick preferred
- 1 Cooking spoon Wooden or silicone
- 1 Knife For chopping
- 1 Cutting board For prep work
Ingredients
- 200 grams Chickpeas (cooked) Canned or pre-cooked
- 200 grams Crushed tomatoes Use good quality canned
- 1 small Onion (finely chopped) ~50g
- 50 grams Red bell pepper Diced
- 1 tbsp Olive oil (extra virgin) Cold-pressed preferred
- 1 clove Garlic (minced) ~10 ml
- 0.5 tsp Cumin powder
- 0.5 tsp Cumin seeds
- 1 tsp Sugar (optional) To balance acidity
- 1 tbsp Fresh parsley (chopped) Half for garnish
- to taste Black pepper
- to taste Salt
- optional Chili flakes / chili Mild preferred
- as needed Water To adjust sauce thickness
Instructions
- Heat a medium-sized pan over medium heat. Add 1 tablespoon of extra virgin olive oil.
- Add cumin seeds, minced garlic, and sauté for about 30 seconds until fragrant.
- Stir in finely chopped onion and red bell pepper. Cook for about 5 minutes until the onion is translucent and the pepper is tender.
- Add the drained chickpeas, crushed tomatoes (with juice), and cumin powder. Stir well and cook for 1–2 minutes to blend the flavors.
- Increase heat slightly to bring the mixture to a gentle simmer, then reduce to medium. Add sugar (optional), salt, black pepper, chili flakes (if using), and half of the chopped parsley. Stir to combine.
- Let the mixture simmer for 10 minutes, stirring occasionally, until the sauce thickens. Add a splash of water if it becomes too dry.
- Check the texture; the sauce should be thick but saucy, perfect for scooping with bread.
- Garnish with the remaining parsley and an optional pinch of chili flakes. Serve hot.
Notes
- Serving Suggestions: Serve with toasted sourdough, pita, naan, or over grains like couscous or quinoa. For a classic touch, add 2 eggs toward the end: make wells in the sauce, crack eggs in, cover, and cook until whites are set but yolks are runny (about 5 minutes). Top with crumbled feta or goat cheese for extra flavor.
- Variations: Try a green Shakshuka with spinach and kale, add more protein like tofu or sausage, or spice it up with harissa or jalapeños. For a coastal twist, include olives or sun-dried tomatoes.
- Storage Tips: Store leftovers in an airtight glass container in the fridge for 1–3 days. Reheat gently on the stove with a splash of water.
- Ingredient Tips: Use high-quality canned tomatoes for better flavor. Choose cold-pressed extra virgin olive oil and store spices in airtight containers to maintain freshness. Wrap parsley in a damp paper towel and refrigerate in a zip-lock bag for up to a week.
- Beverage Pairings: Pair with fresh orange juice or chai for brunch, or sparkling water with lemon or a light Pinot Noir for dinner.
- Cultural Note: Shakshuka, meaning “mixture” in Arabic, hails from North Africa and is beloved across the Middle East. This chickpea version nods to the region’s love for legumes while boosting nutrition.
Chickpea Shakshuka: A Nutritious, Flavor-Packed One-Pan Meal
Shakshuka (North Africa and the Middle East style — a vibrant, fragrant dish) has come a long way, leaving behind its roots to be integrated into the popular cuisines of various countries around the globe. Typically thought of as a breakfast or brunch staple in places like Tunisia and Israel, its strength comes from its simplicity, strong flavors, and the fact that it works.
Shakshuka, at its simplest, is a bountiful stew of poached egg, hot spices, and plenty of tomatoes, but this one changes things up with the Chickpea Shakshuka Base. Chickpeas in this recipe bring the nutritional value of the dish up a notch by providing protein and fiber to satisfy a meal for two.
Whether you want to quench some breakfast hearty or light meal, this one-pan wonder provides you with comforting flavor in every bite.
The Nutritional Beauty Shower
This Chickpea Shakshuka is a health food, hands down—a nutritional force that demands to be consumed. So, here’s my breakdown of the benefits to health:
- Chickpea: These legumes are a great plant-based protein (around 7 gm within every 100 g), packed with fiber and complex carbs. Chickpeas promote fullness, keep blood sugar levels stable and your digestive system happy.
- Tomatoes: Can be even more bioavailable when cooked. Rich in lycopene, an antioxidant that reduces inflammation and supports heart health. Also packed with vitamins C and K.
- Onion: A powerful antioxidant that is beneficial for immunity and heart health. Quercetin also aids digestion and supports blood sugar regulation.
- Garlic: Potent antimicrobial that improves immune system function, supports cardiovascular health, and may decrease LDL cholesterol.
- Extra virgin olive oil: Loaded with unsaturated fatty acids and antioxidants, this Mediterranean staple reduces inflammation and helps prevent chronic diseases.
- Pickled Red Bell Pepper: Rich in Vitamin A and C for skin, immune defense, and beta-carotene — another fantastic antioxidant!
- Parsley: Rich in vitamin K for bone health, vitamin C to support immunity, and iron for energy.
- Cumin: Good for digestion, immune health, anti-inflammatory benefits, and cognitive function.
- Chili (optional): Capsaicin increases metabolism and provides a little pain relief — perfect for the adventurous sweet tooth.
The sum of the parts is a protein + fat + fiber balanced meal that gives you energy and keeps you satisfied.
Serving Suggestions
Because Shakshuka is adaptable in its serving. Classic and more interesting ideas to serve:
- Dense and Crusty Toasted Sourdough: What a great vehicle to scoop the sauce up! This airlifting bread is perfect for it.
- Pita Bread / Naan: Soft, squishy bread that captures flavors exceptionally well and is perfect for soaking up juices.
- Steamed Grains – Couscous or Quinoa: Serve the Shakshuka on these grains if you want it a bit heartier.
- Top with eggs: A classic method of serving it is to pour it into the pan towards the very end and just before serving 2x egg and warm your heat-covered sauce together until the whites are just set but the yolks still yolky.
- Cheese: Grate some crumbled Feta or Goat Cheese to provide a creamy, tangy highlight.
Tasty Deviations to Try Out
This is more of an open canvas for evolving sensibilities. Add some variations here and there:
- Green Shakshuka: Use spinach, kale, and zucchini in place of tomatoes for a very rich green vibrant with lots of nutrients.
- Egg — Classic: Poached or fried eggs for the full Shakshuka experience, delicious!
- More protein heads: You could also add chicken sausage, tofu, or paneer cubes.
- Spicy Version for the Chili-Lovers: Step it up with harissa paste, jalapenos, or even more chili powder.
- Coastal vibe: Bake ye olde tomatoes, olives, or sun-dried tomatoes and/or artichoke hearts for a sea spices twist.
Recipes, Ingredient Picking, and Storage Tips
- Canned chickpeas = quick.
Dry chickpeas = soak them overnight and cook until tender for best texture/flavor.
Refrigerate leftovers in glass jars for 1–3 days in an airtight container. - Crushed Tomatoes: Use better-quality canned crushed tomatoes for full flavor. Store leftovers in a dark glass jar in the fridge for up to 5 days.
- Extra Virgin Olive Oil: Choose cold-pressed, and store in a dark bottle away from heat.
- Spices: Keep small quantities in airtight containers. Ground spices lose strength after 6–12 months.
- Parsley: Wrap in a damp paper towel and store in a zip-lock bag in the fridge to keep fresh for up to a week.
Best Beverage Pairing for Perfect Match
Several other beverages pair excellently well with Shakshuka:
- Brunch/Food: Fresh orange juice, carrot-ginger, cardamom latte, or chai tea — comforting and complementary.
- Lunch/Dinner: Sparkling water, lemon and mint, simple Pinot Noir, crisp Sauvignon Blanc, or ginger kombucha to lift the meal.
Best Time to Eat Shakshuka
Traditionally a breakfast-only dish, this Shakshuka can be eaten any time of the day:
- Morning: It’s great to begin your day with the protein and fiber.
- Lunch: A filling afternoon option.
- Evening: A healthy, quick dinner of comfort food!
It keeps you evenly fueled with its macronutrient balance and works for all schedules.
A Global Dish
Shakshuka has the taste of an orchestra but a rich history as well. The dish originated in North Africa, probably Tunisia, and went across the Maghreb and into the Middle East before Israel popularized it worldwide as we know it today.
Shakshuka gets its name from a similar term in Arabic, which means “mixture” due to its umass of components. The Israeli version is catered by Jewish immigrants (people from all over the world) and seasoned with za’atar or harissa in the Middle East. It has been a food blog loveseat and cookbook darling for its ease and fluidity.
Why Chickpeas?
Incorporating chickpeas is not just a healthy habit, but it also pays homage to the Middle Eastern cuisine that treats legumes (chickpeas, lentils) as basic provisions in their recipes. Inserting these, they transform the Shakshuka into something more hearty, which is bound to satisfy vegetarians and omnivores and compliments today’s trend of plant-based eating.
In Conclusion
From the Chickpea Base of Shakshuka for two, it’s more than just a recipe to me; it’s really a testament to flavor, health, and flexibility. Whether you are enjoying it over the slow-paced days of weekend brunch or bunniarelli for a weekend weeknight dinner (cue the 🔥), this dish will bring mouth-watering flavors and nutritional goodness.
Swappable easy ingredients, layers of serving, and pro body + soul Nutritional Profile — it is a recipe you wanna keep in your back pocket. So, get your pans and ingredients and make the magic of Shakshuka~ now in halves.
