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Breakfast
White Bean & Spinach Shakshuka
Eggs poached in a smoky tomato, pepper and cannellini-bean stew wilted with spinach and crumbled feta, North African style.
◐ Satiation♡ Cardio
Total30 min
Serves2
Prep10 min
Cook20 min
Why it works
The dish pairs ~28 g of high-satiety protein from eggs and beans with roughly 12 g fiber, much of it the viscous soluble fiber and resistant starch in cannellini beans that ferment slowly and prolong fullness. The tomato-pepper-spinach base is mostly water, so the whole skillet portion fills the stomach at ~460 kcal, and the egg protein plus bean fiber together flatten the post-meal glucose rise.
Evidence
Aligns with the Mediterranean dietary pattern's emphasis on legumes, vegetables and olive oil linked to improved cardiometabolic markers, and with legume-fiber evidence for enhanced satiety and glycemic control.
Ingredients
- 4 large eggs
- 240 g canned cannellini beans, drained and rinsed
- 400 g crushed tomatoes
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 120 g fresh spinach
- 2 tsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp chili flakes (optional)
- 40 g feta, crumbled
- Salt and black pepper to taste
- 2 tbsp chopped parsley
Method
- Heat the olive oil in a skillet and soften the onion and bell pepper for 5 minutes, then add the garlic, cumin, smoked paprika and chili flakes and cook 1 minute until fragrant.
- Stir in the crushed tomatoes and cannellini beans, season, and simmer 8 minutes until thickened.
- Fold in the spinach and cook until just wilted, about 1 minute.
- Make four wells in the sauce and crack an egg into each; cover and cook 5 to 7 minutes until the whites set and yolks are still soft.
- Scatter the feta and parsley over the top and serve straight from the skillet, dividing into two portions.
