Looking for a healthy dinner idea that packs a serious, flavour punch? Prepare to fall in love with this simple low FODMAP shakshuka!
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Fun fact, I'm new to the whole runny egg thing. In fact, I made it well into my thirties before trying the coveted avocado toast required for entrance into the official millennial club!
I had always thought runny eggs were just uncooked hardboiled eggs (I mean, technically they are). But I thought they'd be runny and goopy and be all kinds of unpleasant. So I've stayed far, far away from any recipe that featured a soft boiled egg.
After falling in love with poached eggs in my low FODMAP avocado toast post, I got pretty curious about all the tasty foods I'd been missing. Including this mouthwatering shakshuka!
This dish seemed to be taking over Instagram! It looked so rich and savoury and delicious I knew I had to give it a go! So I gave my taste buds a little pep talk about how much they like poached eggs, and I dove right in!
Holy cow have I been missing out! This dish feels luxurious and decadent, while somehow being healthy enough to fulfil your wildest new year's resolution. Needless to say, I'm pretty excited to share this recipe with you! So without further ado, let's get FODMAPing!
Keep it FODMAP friendly
Packed with protein and a clean, light flavour, you'll be craving this easy low FODMAP shakshuka from breakfast until dinner! Check out the notes below for tips on keeping this tasty recipe FODMAP friendly!
First up, eggs. Since eggs are a protein, they don't have any FODMAPs. This means you can add more eggs to your dish without adding to your FODMAP load.
Next up, spices. According to Monash University, paprika, cumin, and chilli flakes don't have any detectable FODMAPs. So these won't add anything to your FODMAP load either. This also means you have a little freedom to experiment with your spices without mucking up your FODMAP math.
We'll also be using leeks. According to Monash, the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
We'll be using 3/4 cups of leeks in this recipe, which works out to 14 g per serving. This is well within Monash's recommended range.
We'll also be using garlic-infused oil. Don't panic! Genuine infused oils are low FODMAP, even if they're infused with high FODMAP flavours!
FODMAP carbohydrate chains are created when single molecules bond together through a process called “dehydration synthesis” This means each compound lets go of a water molecule to bond together with a partner, forming a chain.
Bonds build using dehydration synthesis will break when re-exposed to water, but they won't break when exposed to fats like butter and oil. So you can safely infuse high FODMAP flavours like garlic and onion into fats, as long as you're sure all of the pieces have been removed.
You can read more about the science of why infused oils are low FODMAP here. If you're not sure where to find a true infused oil, Fody Food Co. has a garlic-infused olive oil and a shallot-infused olive oil that have both been certified low FODMAP by Monash University.
Next up, canned tomatoes. According to the Monash app, canned or tinned tomatoes are low FODMAP in servings of 3/5 cups (92 g) per sitting. Servings of 3/4 cup (115 g) or more are high in the FODMAP fructose.
Our recipe calls for 2 cups of canned tomatoes total, which works out to 76.7 g per sitting. This is within Monash's recommended range.
We'll also be using fresh basil. According to Monash, fresh basil is low FODMAP in servings of 1 cup (16 g) per sitting. Though Monash doesn't list a maximum serving size for this food.
Monash explains on their FODMAP blog that foods with no listed limit can be eaten in larger servings without adding anything significant to your FODMAP load.
Last but not least, feta. Monash has determined that feta cheese only has trace amounts of FODMAPs. So you can add as much as you'd like to this dish without adding to your FODMAP load.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in on serving of this tasty shakshuka!
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.3 (Mannitol)
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Craving breakfast for dinner? This low FODMAP shashuka can make it happen!
- 1 tbsp garlic-infused oil
- 3/4 c leeks – green part only, finely diced
- 1 tsp paprika
- 1/2 tsp ground cumin
- pinch chili flakes (optional)
- 2 cups canned whole tomatoes (28 oz can)
- salt and pepper to taste
- 1/4 cup fresh basil, divided
- 4 eggs
- 1/2 cup feta cheese, crumbled
- Heat the oil in a large frying pan with high rim. Add the leeks and cook on medium heat until they're soft (about 3-4 minutes).
- Add the paprika, cumin, pepper flakes and simmer until you can smell them (about 1-2 minutes).
- Add the canned tomatoes and mash them with a spoon or a potato masher until smooth. Simmer sauce until it becomes thick (about 20 minutes). Add 2 tbsp of minced basil and the salt and pepper, and simmer for another 2-3 minutes.
- Spread the sauce evenly around the pan and make 4 little dents in the sauce with the back of a spoon. Gently crack one egg into each of the wells and cook for 6-7 minutes.
- Top with crumbled feta and remaining basil and scoop each egg onto a plate. Serve immediately.
- Recommended low FODMAP serving = 1/4 recipe
- If you'd like your eggs cooked a little more, place a lid on the frying pan for the last 1-2 minutes of cooking to help cook the top of the eggs.
- Category: breakfast, lunch, dinner
- Method: stovetop
- Cuisine: Mediterranean, Middle Eastern, North African,
- Serving Size: 1/4 recipe
- Calories: 149
- Sugar: 7 g
- Sodium: 260 mg
- Fat: 13 g
- Saturated Fat: 5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 11 g
- Cholesterol: 202 mg
Keywords: Shakshuka, vegetarian shakshuka
This easy low FODMAP shakshuka will make this new year's resolution a breeze! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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