Shakshuka is more than just a dish — it’s a vibrant, soul-warming meal that wakes up your senses and brings comfort from the very first bite. Soft-poached eggs simmered gently in a bubbling tomato and bell pepper sauce, infused with spices like cumin and paprika, create a flavorful, grounding experience — perfect for starting the day with purpose or reclaiming a peaceful brunch.
The dish is rich in lycopene (from tomatoes), which helps fight inflammation and oxidative stress in the brain, and high in protein from the eggs, supporting neurotransmitter production and stable energy — both essential for mood regulation and mental clarity.
Served warm, often with crusty bread or pita, it feels like a conversation with someone who cares — gently nourishing, deeply satisfying, and uncomplicated.
In times of emotional struggle, Shakshuka offers warmth, color, and balance — a reminder that even in chaos, there’s comfort in simple, wholesome things.
🕒 Total Time: 25 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~350 kcal
🛒 Ingredients
- 1 tablespoon olive oil
- 1/2 onion, finely chopped
- 1 garlic clove, minced
- 1 red bell pepper, chopped
- 1 can (400g) crushed tomatoes
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 2–4 eggs (depending on portion size)
- Fresh parsley or cilantro, chopped (for garnish)
- Optional: chili flakes, feta cheese, crusty bread or pita to serve
🍳 Instructions
1. Sauté the base:
- Heat olive oil in a skillet over medium heat.
- Add onion and cook for 3–4 minutes until translucent.
- Stir in garlic and red bell pepper, sauté until soft (about 4–5 minutes).
2. Build the sauce:
- Add crushed tomatoes, cumin, paprika, salt, and pepper.
- Let the sauce simmer gently for 8–10 minutes until thickened slightly and aromatic.
- Taste and adjust seasoning if needed.
3. Poach the eggs:
- Make small wells in the sauce with a spoon and crack the eggs directly into them.
- Cover the skillet and cook for 4–6 minutes, or until eggs are just set but yolks are still soft.
- Remove from heat immediately to avoid overcooking.
4. Garnish and serve:
- Sprinkle with fresh parsley or cilantro.
- Optionally top with crumbled feta or a pinch of chili flakes.
- Serve hot with warm bread to scoop the sauce and eggs.
💡 Tips for Mood & Nutrition
- Tomatoes provide lycopene and vitamin C, which may help reduce symptoms of depression by lowering oxidative stress.
- Eggs are rich in choline and B vitamins, vital for brain health and hormone balance.
- To make it extra comforting, serve with whole-grain pita or sourdough toast — the warm bread can add a grounding, nostalgic element.
- If mornings feel heavy or overwhelming, prepping the sauce ahead of time makes it easier to bring warmth into your day with minimal effort.
🎯 Note:
Shakshuka is ideal for people experiencing low mood, anxiety, or emotional fatigue. It’s hearty but not heavy, flavorful but not overstimulating — the kind of meal that feels like sunshine on a cloudy morning.
