Eggs are a good source of iron, and this simple lunch dish provides one-third of the recommended daily intake of this important nutrient.
Ingredients
For the shakshuka
- 1 tbsp olive oil
- ½ tsp fennel seeds
- 1 small onion, finely diced
- 1 clove garlic, finely chopped
- 1 large red pepper, seeds removed and discarded, cut into strips
- 1 tsp smoked paprika
- Pinch of saffron or turmeric
- 1 x 400g can chopped tomatoes
- Pinch of salt
- Pinch of ground black pepper
- 4 free-range eggs
To serve
- 2 medium slices wholemeal or granary sliced bread, toasted
Method
- Heat the oil in a large non-stick, deep-sided frying pan over a medium heat. Add the fennel seeds and cook for 1 minute.
- Add the onion and garlic to the pan and cook for another 3 minutes.
- Add in the pepper, smoked paprika, saffron or turmeric, tomatoes, salt and pepper. Cook for 25 minutes until the peppers are soft. If necessary, add some water to keep the mixture moist.
- Make four small wells in the tomato and pepper sauce, drop in the eggs, cover the pan and cook for 5 minutes until the whites of the egg are cooked.
- Spoon two spicy tomato baked eggs onto each plate and serve with toasted bread.
