Preparation Time: 10 minutes

Cooking Time: 20 minutes

Serves: 4 servings


  1. For an interesting and spicier twist, add 2 tsp (10 mL) Harissa paste during cooking. For a Mediterranean flavour add olives and dried oregano during cooking. 


Olive oil

1 tsp (5 mL) 

Onion, chopped

1/2 cup (125 mL)

Garlic, minced

4 cloves

Tomato paste

1 Tbsp (15 mL)

Ground cumin

1/4 tsp (1 mL) 

Tomatoes, diced 


Low sodium vegetable stock 

1 cup (250 mL)  


1/8 tsp (0.5 mL) 

Braised lentils recipe

1 1/2 cups (375 mL)



Fresh parsley, chopped (optional) 

1/4 cup (60 mL)

Whole wheat pita, halved 

2 units (6 in/15 cm)


  1. On medium heat add olive oil to a frying pan and cook onions until softened. Add garlic, tomato paste, cumin and cook until fragrant, approximately 2-3 minutes, stirring occasionally.
  2. Add tomatoes and stir to coat with spices. Stir in stock, salt and braised lentils.
  3. Let simmer for 10 minutes until tomatoes are softened.
  4. Crack eggs into a separate dish being careful to keep yolk intact. Add eggs to simmering tomato sauce to cook (poach). Cover pan while eggs cook for three minutes.
  5. Remove from heat and sprinkle with chopped parsley.
  6. Serve Shakshouka with whole wheat pita.

Nutrition Information per serving: 

Calories: 266 kcal

Protein: 13 g

Fat: 10 g

Carbohydrate: 31 g

Fibre: 7 g

Sodium: 440 mg

Calcium: 75 mg

Iron: 3 mg


Last Update – February 24, 2023

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