Shakshuka, a traditional North African and Middle Eastern dish, has gained immense popularity around the world for its vibrant flavors and comforting nature. Traditionally made with poached eggs in a spicy tomato sauce, this dish has been reimagined in various ways to cater to different dietary preferences. One such delightful variation is Vegan Chickpea Shakshuka, which replaces eggs with protein-packed chickpeas, making it a hearty and nutritious option for breakfast, lunch, or dinner. In this article, we will explore the origins of shakshuka, the benefits of chickpeas, and provide a step-by-step guide to creating this delicious vegan dish.
The Origins of Shakshuka
Shakshuka is believed to have originated in Tunisia, with roots that can be traced back to the Ottoman Empire. The name “shakshuka” means “a mixture” in Arabic, which perfectly describes the dish’s medley of ingredients. While the classic version features eggs, the dish has evolved over time, with many variations incorporating different vegetables, spices, and proteins.
The beauty of shakshuka lies in its versatility. It can be enjoyed for breakfast, brunch, or even as a light dinner. The dish is typically served in a cast-iron skillet, allowing for a rustic presentation that invites sharing.
The Benefits of Chickpeas
- High in Protein: Chickpeas are an excellent source of plant-based protein, making them a great option for vegans and vegetarians. A single cup of cooked chickpeas contains about 15 grams of protein, which helps support muscle growth and repair.
- Rich in Fiber: Chickpeas are high in dietary fiber, which aids in digestion and helps maintain a healthy gut. Fiber also promotes a feeling of fullness, making it easier to manage weight.
- Packed with Nutrients: Chickpeas are rich in essential vitamins and minerals, including folate, iron, magnesium, and phosphorus. These nutrients play a vital role in overall health and well-being.
- Versatile Ingredient: Chickpeas can be used in a variety of dishes, from salads and soups to stews and curries. Their mild flavor allows them to absorb spices and seasonings, making them a perfect addition to many recipes.
How to Make Vegan Chickpea Shakshuka
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 can (14 oz) diced tomatoes (or 4 fresh tomatoes, chopped)
- 1 can (15 oz) chickpeas, drained and rinsed
- Salt and pepper to taste
- Fresh spinach or kale (optional)
- Fresh herbs for garnish (such as parsley or cilantro)
- Crumbled vegan feta cheese (optional)
- Crusty bread or pita for serving
Instructions
Step 1: Sauté the Vegetables
In a large skillet or cast-iron pan, heat the olive oil over medium heat. Add the diced onion and bell pepper, and sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent. Stir in the minced garlic and cook for an additional minute until fragrant.
Step 2: Add Spices and Tomatoes
Sprinkle in the ground cumin, smoked paprika, and cayenne pepper, stirring to combine. Cook for another minute to toast the spices, which will enhance their flavors. Next, add the diced tomatoes (with their juices) to the skillet. If using fresh tomatoes, cook until they break down and release their juices. Allow the mixture to simmer for about 10 minutes, stirring occasionally.
Step 3: Incorporate Chickpeas
Once the tomato mixture has thickened slightly, add the drained and rinsed chickpeas. Stir to combine, and season with salt and pepper to taste. If you’d like to add some greens, toss in a handful of fresh spinach or kale at this stage, allowing it to wilt into the sauce.
Step 4: Create Wells for Chickpeas
Using the back of a spoon, create small wells in the chickpea-tomato mixture. This is where you would traditionally crack the eggs, but in this vegan version, you can simply leave the wells as they are. If desired, you can sprinkle some crumbled vegan feta cheese into the wells for added flavor.
Step 5: Simmer the Shakshuka
Cover the skillet and let the shakshuka simmer for an additional 5-10 minutes. This allows the flavors to meld together and the sauce to thicken further. If you prefer a slightly spicier dish, you can add more cayenne pepper or a dash of hot sauce at this stage.
Step 6: Serve and Garnish
Once the shakshuka is ready, remove it from the heat. Garnish with fresh herbs like parsley or cilantro for a burst of color and flavor. Serve the Vegan Chickpea Shakshuka directly from the skillet, accompanied by crusty bread or warm pita for dipping. The bread is perfect for scooping up the flavorful sauce and chickpeas, making for a satisfying meal.
Tips for Perfect Vegan Chickpea Shakshuka
- Customize the Vegetables: Feel free to add other vegetables to the shakshuka, such as zucchini, eggplant, or mushrooms. This not only enhances the flavor but also adds more nutrients to the dish.
- Adjust the Spice Level: If you prefer a milder dish, reduce the amount of cayenne pepper or omit it altogether. Conversely, if you enjoy heat, consider adding diced jalapeños or a sprinkle of red pepper flakes.
- Make it Ahead: Shakshuka can be made ahead of time and stored in the refrigerator for up to three days. Reheat gently on the stove before serving. The flavors will deepen as it sits, making it even more delicious.
- Experiment with Toppings: In addition to vegan feta, you can top your shakshuka with avocado slices, olives, or a drizzle of tahini for added creaminess.
Pairing Suggestions
Vegan Chickpea Shakshuka pairs wonderfully with a variety of sides. A simple green salad with a lemon vinaigrette complements the richness of the dish. For a heartier meal, consider serving it alongside quinoa or couscous. A refreshing beverage, such as mint tea or a light white wine, can enhance the dining experience.
READ MORE: Sautéed Kale and Chickpeas