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Chickpea Shakshuka, Vegan

February 22, 2018

But where's the protein? That's what I often hear when I suggest a #MeatlessMonday or any day meat-free dinner. This Chickpea Shakshuka is chock-full of protein and flavor. It's easy to prepare using one pan, with ingredients you can customize to your liking. Best of all, it's economical. Beans give you the most nutrients per dollar, and these chickpeas replace the eggs usually found in this dish.

 

 

Shakshuka is a family dish with origins in North Africa. But it's now popular throughout the Middle East, and for good reason. You can feed an entire hungry family from one pot, and spread it over other filling ingredients, such as rice or any whole grain. Add fresh, crusty bread, steaming, hot pita, or a Jerusalem bagel (pictured) to mop up the dense sauce, spiced to your liking.

 

 

 

Compared to meat, beans give the gift of fiber without the saturated fat. Fiber heals and protects the digestive tract. A 1/2 cup of cooked beans has a similar amount of protein as 1 oz of meat or fish. You'll feel fuller for longer too. Beans are associated with a lower colon cancer risk too. For more protein equivalents to meat, see my blog post on plant protein sources.

 

Chickpea Shakshuka, Vegan

Ingredients

1 tablespoon olive oil

1 large onion

Head of garlic

1 yellow pepper

1 orange pepper

1 tablespoon jarred roasted red peppers

15 oz can crushed tomatoes

15 oz can or tetra pak chickpeas with broth (aquafaba)

1/4 cup green, pitted olives

1/2 teaspoon each: Harissa and smoked paprika.

Cracked pepper to taste. (See note about salt).

Parsley (optional)

 

Instructions:

In a large saute pan, chop onion, and saute in olive oil until translucent.

Mince garlic and add to pan. Chop the fresh peppers and saute a few minutes until flavors merge. 

Add jarred roasted peppers to pan, then the tomatoes, chickpeas and broth, olives, and spices and parsley, if using. The bean broth helps to thicken the sauce.

 

Cover and cook on a low flame for 45 minutes.

 

Serve with fresh, crusty bread or hot pita. 

 

Note: The Chickpea Shakshuka has olives, so no additional salt is needed.

 

 

 

 

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West Los Angeles

California, USA

nutritionnomnom@gmail.com

Tamar Rothenberg

Registered Dietitian Nutritionist

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Tel: 310 277 3579

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. There is no guarantee of specific results. Results can vary. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations regarding your symptoms or medical condition. | Copyright © 2019 by Tamar Rothenberg, Nutrition Nom Nom, All Rights Reserved.