Chickpea Shakshuka

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This recipe ticks a lot of boxes, and an easy to-go when you’re pressed for time or looking for a cheap, nutritious and substantial meal to feed a family or bulk prepare.

As a vegetarian dish, this meal is a good source of low GI carbohydrates, protein, fibre, vitamin C and iron.

Why do we need iron?

Iron is vital for growth and development, as well as red cell formation, oxygen transportation, energy production, immune health, and neurotransmitter synthesis (inc. dopamine).

However, meeting the RDI is surprisingly more challenging that one might assume, even for meat eaters. Often leading to iron deficiency anaemia.

Iron deficiencies are very common, especially amongst women and vegetarians. Although, anyone can be affected, and it’s not always about the intake of iron. Instead gut health and the ability to absorb iron is the major contributor to low iron levels for some.

Symptoms of iron deficient anaemia include; fatigue, dark circles under your eyes, brittle nails, shortness of breath, mental health disorders including anxiety & depression, and easily bruised skin.

Iron RDA

*Recommended Daily Allowance

Female RDA = 18mg 

Male RDA = 8mg 

Vegetarian/Vegan + 1.8x  

  • Female = 32.4mg

  • Male = 14.4mg

Before you rush out to stock up on iron supplements and red meat; It’s wise to get your iron levels checked (bulk billed at your local GP). Which you can pass on to a registered nutritionist who can professionally assist you towards meeting your adequate iron requirements tailored to your diet, lifestyle, food preference & budget.


Chickpea Shakshuka


Ingredients

Chickpea Shakshuka

Chickpea Shakshuka

  • 1 good lug of olive or avocado oil

  • 1 brown onion

  • 1 red capsicum (chopped)

  • 3 cloves garlic (minced)

  • 1-3 hot red chillies *optional

  • 2x can tomato puree OR diced tomatoes OR jar of passata.

  • 50g tomato paste

  • 1-2 tsp coconut sugar or maple syrup, to taste

  • Sea salt to taste

  • 4 tsp smoked or sweet paprika

  • 2 tsp ground cumin

  • 1/2 tsp cayenne pepper *optional

  • 1/2 tsp ground cinnamon

  • 3 cardamom pods *optional

  • 2x cans cooked chickpeas (rinsed and drained)

  • 1.5 cups green peas (not in photo)

  • 1/2 cup Kalamata or green olives (optional // pitted and halved)

For serving; optional

  • Fresh herbs; parsley, coriander

  • Brown rice

  • Quinoa (highest in iron)

  • Barley (in photo)

  • Cauliflower

  • Broccoli

  • Roasted sweet or white potatoes (skin on for extra fibre)

Method

  1. Heat a large wide saucepan over medium heat. Once hot add olive oil, onion, capsicum and garlic. Sauté for 4-5 minutes, stirring frequently, until soft and fragrant.

  2. Add all spices, and stir to combine for 1min (don’t burn).

  3. Add tomato puree or diced tomatoes and tomato paste. Bring to a simmer over medium heat and cook for 2-3 minutes, stirring frequently.

  4. Add chickpeas and olives (optional). Stir to combine. Then reduce heat to low and simmer for 15-20 minutes allowing the flavours to develop.

  5. Taste and adjust seasonings as needed, adding more cumin or paprika for smokiness, cayenne for heat, coconut sugar for sweetness, cardamom and coriander for earthiness (or a slight curry flavour), chilli powder for smoke/heat.

  6. Just before serving add the green peas.

  7. Serve as it is, or pair with 1x cup of wholegrain of choice.

  8. Store leftovers in the fridge for up to 4 days, or in the freezer for up to 2 months. Reheat on the stovetop until completely warmed through.

*note. try to remove the cardamon pods before serving, or you might get an un-welcomed surprise when eating ;-)


Food Prep

  • Portion into BPA free Tupperware containers with whole grain of choice for a week worth of lunches or dinners.

  • Take the meal further and add some extra protein like canned tuna, poached chicken, or white fish.


Georgie Gorman