Low FODMAP shakshuka
This recipe had been on my list to make for quite a while. Shakshuka is a dish from the Middle East. I made a low FODMAP shakshuka.
What is shakshuka?
Shakshuka is a dish that consists of eggs in a tomato sauce with peppers and onions. It is often eaten with bread, but you can also serve rice with it.
The fun thing is that this recipe can easily be a savoury breakfast, but is also great for dinner or lunch. I made shakshuka for myself after a long working day and ate it with a piece of low FODMAP bread.
The dish reminds me a bit of one of my favourite Turkish breakfasts: menemen. This dish also consists of eggs in a pan with peppers and onions (and often a load of cheese).
And it is eaten with bread. So so good.
Making shakshuka low FODMAP
Shakshuka can easily be made low FODMAP. Of course you will have to leave the onion out of the dish. I replaced this with the green part of spring onion, in rings.
Next to that, you have to be careful with the amount of canned tomato and green bell pepper that you use. Because both of these are limited low FODMAP.
If you stick to the amounts that I used in this recipe, half a serving of this recipe is low FODMAP. Note that you cannot replace the green bell pepper for a red bell pepper because of the differences in low FODMAP serving size.
Red bell pepper is more limited low FODMAP and contains fructose. If you combine the red bell pepper with the canned tomatoes, this dish will be too high in fructose.
Only if you know that you tolerate fructose well in larger amounts, you can combine red bell pepper and canned tomatoes.
I love myself some cheese in this kind of recipes and therefore I crumbled some goat cheese over the shakshuka, but you can also leave this out.
Will you let me know if you have made my low FODMAP shakshuka recipe? I would love it if you leave a comment and a rating below. You can also share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me @karlijnskitchen.
Low FODMAP shakshuka
- Total Time: 15 min
- Servings: 2 1x
- Diet: Gluten Free
Description
Low FODMAP shakshuka with bell pepper and goat cheese. Delicious as a warm lunch or a light dinner with some bread or rice. Gluten-free and low lactose.
Ingredients
- 200 g (7 oz) canned diced tomatoes*
- 30 g (1 oz) canned tomato paste
- 75 ml (1/3 cup) low FODMAP stock + 1 tsp corn starch
- 1 green bell pepper (max. 75 g per person)**
- 3 eggs
- 1 tsp ground cumin
- 1 tsp ground smoked paprika
- 1/8 tsp ground chili
- 1/2 tsp sugar
- 1/2 tsp salt
- Optional: the green part of spring onion in rings for garnish
- Optional: fresh parsley for garnish
- Optional: 30 g (1 oz) soft goat cheese to crumble on top
Instructions
- Cut the bell pepper into strips.
- Heat some olive oil in a frying pan. Bake the strips of bell pepper for a few minutes.
- Add the canned tomatoes and the tomato paste. Stir and leave it to simmer for a bit.
- Add the stock and stir well. Thicken the sauce with 1 tsp of corn starch. Stir this into the sauce well.
- Season with the spices and sugar. Stir well.
- Use a spoon to make three openings in the tomato sauce and break the eggs in those openings.
- Lower the heat and put a lid on the pan. Leave the eggs to cook for 6-8 minutes until they are done.
- Turn off the heat and sprinkle some spring onion and parsley on top. Crumble goat cheese on top of the shakshuka.
- Serve the dish in the pan. This dish is nice to serve with bread. You can also eat it with rice or salad.
Notes
*Diced tomatoes are low FODMAP up to 100 gram per serving. This recipe serves 2 people and 1 serving is low FODMAP
** Green bell pepper is low FODMAP up to 75 g per serving. Therefore use a maximum of 150 g of green bell pepper for two servings. See the text above the recipe for more information.
- Cook Time: 15 min
- Category: Lunch
- Method: Frying
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 serving with goat cheese (1/2 of the recipe)
- Calories: 213
- Fat: 13
- Carbohydrates: 11
- Fiber: 1
- Protein: 15
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
1 Comment
This recipe is amazing!
I made this for my mom on her birthday and she was thrilled! It’s the perfect size, and the flavor is excellent. For the red pepper flakes I was a bit cautious in adding to much because there are no measurements listed so I added about half a teaspoon and the flavor came through nicely