Your Recipe

Shakshuka

Zutat  Menge  Kalorien 
Zwiebeln 40g 16kcal
Ei roh ganz 100g 143kcal
Knoblauch 3g 4kcal
Olivenöl 15g 133kcal
Paprika 0.575g 2kcal
Kreuzkümmel, gemahlen 0.5g 2kcal
Tomatensauce aus der Dose, ohne Salzzusatz 122.5g 29kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

1 tablespoon olive oil
1/4 cup diced onion
1 garlic clove, minced
1/4 teaspoon ground cumin
1/4 teaspoon paprika
Salt and pepper to taste
1/2 cup tomato sauce
2 eggs
Fresh parsley or cilantro for garnish (optional)
Crusty bread or pita, for serving (optional)
Instructions:

Heat olive oil in a small skillet or shallow pan over medium heat.
Add diced onion and cook until softened, about 3-4 minutes.
Add minced garlic, ground cumin, paprika, salt, and pepper. Cook for another minute until fragrant.
Pour in tomato sauce and stir to combine. Simmer for 5-7 minutes until the sauce thickens slightly.
Using a spoon, create two wells in the sauce.
Crack eggs into the wells. Season the eggs with a pinch of salt and pepper.
Cover the pan and cook for 5-7 minutes, or until the eggs are cooked to your liking (for runny yolks, cook for less time).
Garnish with fresh parsley or cilantro, if desired.
Serve hot directly from the pan, optionally with crusty bread or pita for dipping.

Nährwertangaben 
Portionsgröße  141 g | ml
Menge pro Portion  164
688
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 16%
Gesättigte Fettsäuren  2.6g 13%
Natrium 80mg 3%
Gesamte Kohlenhydrate  6.2g 2%
Ballaststoffe  1.4g 5%
Zucker  3.3g
Protein  7.4g 15%
Vitamin D 1mcg 5%
Kalzium 47mg 4%
Eisen  1.8mg 10%
Kalium 297mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 100.716 mcg 11%
Thiamin [B1] 0.049 mg 4%
Riboflavin [B2] 0.28 mg 22%
Niacin [B3] 0.719 mg 4%
Pantothensäure [B5] 0.997 mg 20%
Vitamin B6 0.195 mg 11%
Cobalamin [B12] 0.445 mcg 0%
Folat [B9] 33.023 mcg 0%
Vitamin C 6.257 mg 7%
Vitamin D 1 mcg 5%
Vitamin E 2.584 mg 17%
Vitamin K 6.78 mcg 6%
Betain 0.688 mg 0%
Cholin 154.864 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.2 g 2%
Sugars 3.3 g 7%
Ballaststoffe  1.4 g 5%
Carbohydrate 2.9 g 0%
Netto-Kohlenhydrate 3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.398 g 0%
Arginin 0.46 g 0%
Asparaginsäure 0.81 g 0%
Cystein 0.146 g 0%
Glutaminsäure 1.266 g 0%
Glycin 0.242 g 0%
Histidin 0.172 g 0%
Isoleucin 0.359 g 0%
Leucin 0.576 g 0%
Lysin 0.493 g 0%
Methionin 0.197 g 0%
Phenylalanin 0.372 g 0%
Prolin 0.279 g 0%
Serin 0.516 g 0%
Threonin 0.309 g 0%
Tryptophan 0.093 g 0%
Tyrosin 0.266 g 0%
Valin 0.455 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 46.95 mg 4%
Kupfer 0.13 mg 14%
Fluorid 22.15 mcg 0%
Eisen  1.8 mg 10%
Magnesium 18.99 mg 5%
Mangan 0.15 mg 6%
Phosphor 125.78 mg 10%
Kalium 297.23 mg 6%
Selen 16.06 mcg 29%
Natrium 79.56 mg 3%
Zink 0.86 mg 8%
andere
Nährstoff Menge  DV
Wasser 112.75 g 0%
Asche 1.84 g 0%