Osteoporosis Canada
Spiced Lentil Shakshuka with Parmesan Baguette

Spiced Lentil Shakshuka with Parmesan Baguette

Spiced Lentil Shakshuka with Parmesan Baguette

Spiced Lentil Shakshuka with Parmesan Baguette

PREP TIME: 15 minutes

COOK TIME: 20 minutes

SERVES: 2

PREP TIME: 15 minutes
COOK TIME: 20 minutes
SERVES: 2

Ingredients

This is a dish you can eat for breakfast, lunch or dinner made with everyday ingredients. Flavourful and filling, this vegetarian meal features poached eggs and lentils – a good source of protein. The crusty baguette is the perfect accompaniment to sop up the tasty sauce.

  • 1 tbsp (15 mL) canola oil
  • 1 small onion, diced
  • 1 red bell pepper, diced
  • 1 large clove garlic, minced
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) smoked paprika
  • 1/2 tsp salt
  • Pinch cayenne
  • 1 cup (250 mL) cooked lentils
  • 1 cup (250 mL) tomato basil pasta sauce
  • 1 cup (250 mL) water
  • 1/3 cup (75 mL) crumbled feta cheese
  • 4 large eggs
  • 2 tbsp (30 mL) chopped fresh cilantro or parsley

Parmesan Baguette:

  • Half a baguette, sliced lengthwise
  • 2 tbsp (30 mL) canola oil
  • 2 tbsp (30 mL) grated Parmesan cheese

Preparation

Preheat oven to 400ºF (200ºC). Line a small baking sheet with parchment.

Parmesan Baguette: In a small bowl, stir together oil and cheese. Spread over baguette halves and place on prepared sheet. Bake for about 8 minutes or until golden; set aside.

Meanwhile, in a large nonstick skillet, heat oil over medium heat. Cook onion, pepper, garlic, cumin, paprika, salt and cayenne for about 8 minutes or until vegetables are softened. Stir in lentils, pasta sauce and water; bring to a boil. Reduce heat and simmer about 5 minutes, stirring of-ten or until thickened.

Stir in the feta cheese and reduce heat to medium-low. One at a time; break an egg into a small bowl and slip the egg into the sauce. Cover and simmer very gently for about 5 minutes or until the whites of the eggs are firm, but yolks still runny. Sprinkle with cilantro to serve.

 

Recipe Tip

RECIPE TIP

You can use canned lentils or dried lentils that have been rehydrated and cooked for this recipe. If using canned be sure to rinse the lentils before using

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)

  • Calories
    790
  • Saturated
    9g
  • Fat
    35g
  • Cholesterol
    420mg
  • Sodium
    1940mg
  • Fibre
    9g
  • Carbohydrate
    82g
  • Sugars
    12g
  • Iron
    54%
  • Vitamin C
    94%
  • Calcium
    300mg
  • Protein
    38g
  • Vitamin A
    36%
  • Vitamin D
    ≥0%

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

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