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Mediterranean Diet Meal Plan

Recipe by mediterraneanliving

A classic Mediterranean breakfast of poached eggs simmered in a fragrant tomato‑pepper sauce, finished with fresh parsley and optional feta. Perfect for a hearty start to the day and packed with vegetables, healthy fats, and protein.

EasyMediterraneanServes 4

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Source Video
7m
Prep
22m
Cook
10m
Cleanup
39m
Total

Cost Breakdown

$6.20
Total cost
$1.55
Per serving

Critical Success Points

  • Sauté the onion and pepper until softened but not burnt.
  • Simmer the tomato sauce long enough to thicken.
  • Cook the eggs just until whites set to keep yolks runny.

Safety Warnings

  • Handle hot oil with care to avoid burns.
  • Make sure eggs are cooked to at least a set white to reduce risk of salmonella.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of Shakshuka in Mediterranean cuisine?

A

Shakshuka originates from North‑African countries like Tunisia and Morocco and spread throughout the Mediterranean, especially Israel and Turkey. It was traditionally a humble, one‑pan meal cooked by shepherds using pantry staples—eggs, tomatoes, and peppers—making it a symbol of resourceful, communal cooking.

cultural
Q

What are the traditional regional variations of Shakshuka in Mediterranean cuisine?

A

In Tunisia, the sauce is spicier and may include harissa; in Israel, it often features fresh herbs like cilantro and sometimes cheese. Greek versions may add feta, while Turkish "menemen" includes more onions and sometimes sucuk (spicy sausage).

cultural
Q

How is Shakshuka traditionally served in Mediterranean households?

A

It is usually served hot straight from the skillet, accompanied by crusty bread, pita, or flatbread for dipping. It can be a breakfast, brunch, or light dinner, often enjoyed with a side salad or olives.

cultural
Q

What occasions or celebrations is Shakshuka associated with in Mediterranean culture?

A

Shakshuka is a popular weekend brunch dish and is often prepared for family gatherings, holidays like Ramadan (as a hearty suhoor), and casual get‑togethers because it feeds many with minimal dishes.

cultural
Q

What authentic ingredients are essential for traditional Shakshuka versus acceptable substitutes?

A

Authentic Shakshuka relies on ripe tomatoes (or quality canned crushed tomatoes), extra virgin olive oil, and fresh peppers. Substitutes include fresh tomatoes instead of canned, avocado oil for the oil, and regular paprika if smoked paprika is unavailable.

cultural
Q

What are the most common mistakes to avoid when making Shakshuka at home?

A

Common errors include over‑cooking the eggs, using too much water in the sauce, and cooking the garlic at too high a heat which can cause bitterness. Keep the heat moderate and watch the eggs closely.

technical
Q

Why does this Shakshuka recipe use smoked paprika instead of regular paprika?

A

Smoked paprika adds a subtle, earthy depth that mimics the slow‑cooked, smoky flavors of traditional North‑African fire‑cooked peppers, enhancing the overall aroma without needing a grill.

technical
Q

Can I make Shakshuka ahead of time and how should I store it?

A

Yes, you can prepare the tomato sauce a day ahead and refrigerate it. Reheat gently, then add fresh eggs and finish cooking. Store leftovers in an airtight container for up to 2 days.

technical
Q

What texture and appearance should I look for when making Shakshuka?

A

The sauce should be thick enough to coat the back of a spoon, with a glossy sheen. Egg whites should be fully set while yolks remain soft and slightly runny, creating a velvety contrast.

technical
Q

What does the YouTube channel MediterraneanLiving specialize in?

A

The YouTube channel MediterraneanLiving focuses on practical Mediterranean diet guidance, weekly meal plans, and easy-to-follow recipes that emphasize whole, plant‑forward foods, healthy fats, and lifestyle tips for long‑term wellness.

channel
Q

How does the YouTube channel MediterraneanLiving's approach to Mediterranean cooking differ from other cooking channels?

A

MediterraneanLiving combines scientific health research with traditional cooking, offering meal‑planning strategies and portion guidance, whereas many other channels focus solely on individual recipes without the broader dietary context.

channel

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