Simple Chickpea Shakshuka

Name: Simple Chickpea Shakshuka
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Cuisine: Middle Eastern, African
Ingredients: 1 tbsp garlic infused oil; 80 g leek (green leaves only, finely sliced); 1 green bell pepper (deseeded & diced); 60 g baby spinach (roughly chopped); 400 g tinned plum tomatoes (with juice); 3 tbsp tomato paste; 125 ml vegetable stock; 1 1/2 tsp sugar; 2 tsp smoked paprika; 1 tsp ground cumin; 1/4 tsp dried oregano; 1/4 tsp ground coriander; 1 sprinkle dried chilli flakes (optional); 168 g tinned chickpeas (in brine, weight after draining & rinsing)

6 steps

Prep:5minCook:25min

Okay so we might be taking a few liberties with this recipe! For the die hard foodies out there shakshuka probably means eggs and harissa… in my household it means deliciously spiced tomato sauce! This shakshuka is made with chickpeas so even our vegan friends can enjoy. FODMAP note: Canned chickpeas are low FODMAP in ¼ cup serves… just watch your portion size. Recipe update: Please note that this recipe was updated on the 9th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum. We swapped the red pepper/capsicum for green pepper/capsicum to keep the recipe low FODMAP.

Updated at: Tue, 10 Oct 2023 19:33:04 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories125.6 kcal (6%)

Total Fat5.1 g (7%)

Carbs16.5 g (6%)

Sugars7.2 g (8%)

Protein4.7 g (9%)

Sodium271.8 mg (14%)

Fiber4.1 g (15%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspgarlic infused oil

80gleek

green leaves only, finely sliced

1green bell pepper

deseeded & diced

60gbaby spinach

roughly chopped

400gplum tomatoes

tinned, with juice

3 Tbsptomato paste

125mlvegetable stock

1 ½ tspsugar

2 tspsmoked paprika

1 tspground cumin

¼ tspdried oregano

¼ tspground coriander

1 sprinkledried chilli flakes

optional

168gchickpeas

tinned, in brine, weight after draining & rinsing

Instructions

Step 1

Prep the leek, capsicum/pepper and baby spinach.

Step 2

Heat a large frypan over medium heat. Add the garlic infused oil, red capsicum/pepper, and leek tips. Fry for 2 to 3 minutes until the red capsicum/pepper starts to soften.

Step 3

Add the canned tomatoes, tomato paste, vegetable stock, spices (paprika, cumin, oregano, coriander, chilli flakes) and sugar. Allow to simmer on medium low for 10 minutes.

Step 4

Rinse and drain the chickpeas. Remove any loose skins and stir through the shakshuka along with the spinach. Taste and add a little bit more sugar if it’s still too sharp. Simmer for another five minutes, until the spinach is wilted and sauce reduced.

Step 5

Serve hot with toasted low FODMAP bread.

Step 6

Take to work option: The shakshuka sauce reheats well, so pack it in a separate container and keep it in the fridge until you're ready to use it. Then heat in the microwave or on the stove top. Serve with toasted bread.