A Low-FODMAP Version of Classic Shakshuka

shakshuka
Patsy Catsos, MS, RDN, LD
Total Time 55 min
Prep 15 min, Cook 40 min
Yield 2 (2 eggs + 1 cup sauce each)

Most recipes for shakshuka (alternately spelled shakshouka, chakchouka, or given the grim name of Eggs in Purgatory) use lots of onions in the tomato sauce. Luckily for those following a low-FODMAP diet, it can be just as delicious without.

Served most often as a breakfast dish in North Africa and parts of the Mediterranean and Middle East, shakshuka can be enjoyed any time of day. Though it does take some time to make, our shakshuka is a straightforward and simple recipe.

Ingredients

  • 1 tablespoon garlic-infused olive oil          
  • ¾ cup chopped fennel bulb, very finely chopped (3 ounces)
  • ½ large red bell pepper, very finely chopped
  • ½ cup thinly sliced scallion greens, divided
  • ¼ teaspoon ground cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt                    
  • ¼ teaspoon freshly ground black pepper
  • 1/3 cup water
  • 1 14.5-ounce can diced unsalted tomatoes, undrained
  • 1 tablespoon tomato paste
  • 4 large eggs
  • 2 tablespoons crumbled feta cheese

Preparation

  1. In an 8-inch skillet over medium heat, warm the garlic-infused oil. Add the fennel, red pepper, and most of the scallions, reserving some scallions for a garnish.
  2. Add cumin, paprika, salt, pepper, and water; saute briefly, then cover and adjust heat to simmer until the vegetables are tender, about 20 minutes. If the liquid evaporates before the vegetables have cooked and softened to your liking, you may add water one tablespoon at a time to prolong this stage.
  1. Add the tomatoes and tomato paste and simmer for another 15 minutes, until the sauce resembles a chunky, jarred spaghetti sauce.
  2. Using the back of a large spoon, create divots in the surface of the tomato sauce, one for each egg. Crack the eggs one at a time into a small bowl, check for shell pieces, and tip gently into the divots to avoid breaking the yolks. Cover the pan and cook, checking frequently, to your preferred level of doneness, up to 10 minutes.
  3. Top with crumbled feta cheese and the remaining scallions and serve.

Ingredient Variations and Substitutions

A 14-ounce box of imported crushed or finely chopped tomatoes may be substituted for the diced tomatoes. While American brands do not supply crushed tomatoes in 14.5 ounce cans, you could use half of a 28-ounce can and freeze the other half for another use.

If you prefer a pureed consistency, you can cool the sauce somewhat and puree it in a blender before returning it to the skillet to poach the eggs.

Cooking and Serving Tips

Undercooked eggs can be a source of food-borne illness. We recommend cooking eggs until both yolks and whites are firm.

Shakshuka is often served with toast. To keep it low-FODMAP, use toast made from sourdough bread. If you follow a gluten-free diet, toast a gluten-free bread without high-FODMAP ingredients.

Smaller eaters may find this recipe makes enough for 4 servings.

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