Tasty breakfast pantry shakshuka with beans

This tasty breakfast dish is a good source of protein and complex carbohydrates to keep you going until lunch. You might be used to ordering it out at a café, but the ingredients we have used are easily found in your pantry, so why not whip it up yourself!

Using a popular pantry staple like canned legumes (think cannellini beans or red kidney beans) is an easy way to extend a dish further and also increase the protein and dietary fibre content.

Canned legumes and beans are an incredibly affordable ingredient, at roughly $1.00 a can. They also require no preparation time and are quite versatile.

When cooking with canned beans, be sure to wash them thoroughly under running water, this removes excess sodium and also helps remove certain short-chain carbohydrates that can cause digestion discomfort for some.

Ingredients

Serves 2
Prep time 5 minutes
Cook time 15 minutes
Nut free, Vegetarian

• 1 tbsp extra virgin olive oil
• 2 cloves garlic, crushed
• ½ brown onion, thinly sliced
• ½ red capsicum, thinly sliced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 400g can diced tomatoes
• 400g can cannellini beans
• 4 eggs
• Salt and pepper, to season
• 2 slices sourdough toast, fresh parsley and feta, to serve (if desired)

How to make

1. Heat oil in a medium frying pan over moderate heat. Add garlic and onion and stir, cooking for 3 minutes or until softened. Add capsicum, paprika and cumin and cook for a further 2 minutes.

2. Add tomatoes and beans. Season with salt and pepper and cook for 5 minutes.

3. Using the back of a spoon, make four small indents into the mixture and crack one egg into each hole. Cover for 5 minutes to cook.

4. To serve, divide shakshuka between two plates, top with parsley and feta, and serve with sourdough toast, if desired.

Nutritional information

Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits