Shakshuka (eggs in spiced tomato)

Poached eggs in a rich tomato base, easy choline, iron and folate in one pan.

Serves 2 · Ready in 25 min · Rich in Choline, Iron, Folate

Ingredients

• 4 whole eggs
• 400g can crushed tomatoes
• 1 onion, diced
• 1 red capsicum, diced
• 2 handfuls baby spinach
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tbsp olive oil

Method

1. Soften the onion and capsicum in the oil, then stir in the spices.
2. Add the tomatoes and simmer 8 minutes, then stir through the spinach.
3. Make 4 wells and crack an egg into each. Cover and cook until the whites set.
4. Serve from the pan with bread.

Tip: The eggs bring the choline, the tomato and spinach add folate. Mop up with grainy bread.

Roughly per serve

• Choline: 300 mg
• Iron: 3.5 mg
• Folate: 110 µg
• Protein: 16 g

Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.