Vegan Shakshuka – Flavorful, Healthy, and Plant-Based Breakfast
Shakshuka is a vibrant, aromatic dish that has become a breakfast and brunch favorite around the world. Traditionally made with eggs poached in a rich tomato and pepper sauce, Vegan Shakshuka reimagines this classic by replacing eggs with plant-based alternatives, making it perfect for vegans, vegetarians, or anyone looking to enjoy a lighter, nutritious version.
Packed with bold spices, garlic, and fresh vegetables, vegan shakshuka is as visually appealing as it is delicious. Its combination of tangy tomatoes, sweet bell peppers, and warm spices like paprika and cumin creates a comforting, satisfying dish that warms both the body and soul. Whether served for a leisurely weekend brunch or a quick weekday breakfast, this dish brings energy, flavor, and color to your table.
Ingredients Needed
Here’s a table of ingredients for Vegan Shakshuka with approximate calorie counts:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Olive oil | 2 tbsp | 240 kcal |
| Onion, chopped | 1 medium | 45 kcal |
| Red bell pepper, chopped | 1 | 40 kcal |
| Garlic, minced | 3 cloves | 15 kcal |
| Canned diced tomatoes | 1 can (14 oz) | 90 kcal |
| Tomato paste | 2 tbsp | 30 kcal |
| Smoked paprika | 1 tsp | 6 kcal |
| Ground cumin | 1 tsp | 8 kcal |
| Chili flakes | ¼ tsp | 2 kcal |
| Salt | To taste | 0 kcal |
| Black pepper | To taste | 0 kcal |
| Firm tofu, crumbled | ½ block (150 g) | 120 kcal |
| Fresh parsley, chopped | 2 tbsp | 4 kcal |
| Optional: vegan feta or avocado | 2–3 tbsp | 50 kcal |
Step-by-Step Cooking Instructions
1: Sauté Aromatics
Heat olive oil in a skillet over medium heat. Add chopped onions and red bell pepper. Sauté for 5–6 minutes until softened and slightly golden.
2: Add Garlic and Spices
Add minced garlic, smoked paprika, ground cumin, and chili flakes. Stir for 1–2 minutes until fragrant.
3: Add Tomatoes
Stir in diced tomatoes and tomato paste. Season with salt and black pepper. Simmer for 10–12 minutes, stirring occasionally, until the sauce thickens slightly.
4: Add Plant-Based Protein
Add crumbled tofu (or chickpeas/vegan egg alternative) to the sauce. Gently fold in and let cook for 5–7 minutes so the tofu absorbs the flavors.
5: Garnish and Serve
Remove from heat. Sprinkle fresh parsley and optional vegan feta or avocado on top. Serve immediately with crusty bread or pita.
Tips for Customizing the Recipe
- Protein Options: Use crumbled tempeh, chickpeas, or vegan egg substitutes instead of tofu.
- Spice Level: Adjust chili flakes or add a pinch of cayenne for more heat.
- Add Greens: Stir in spinach, kale, or arugula for extra nutrients.
- Creamy Twist: Add a drizzle of coconut yogurt or cashew cream on top.
- Serving Ideas: Pair with whole-grain bread, pita, or quinoa for a hearty meal.
Nutritional Information (Approximate per serving – 2 servings)
| Nutrient | Amount |
|---|---|
| Calories | 325 kcal |
| Protein | 15 g |
| Carbohydrates | 30 g |
| Fat | 18 g |
| Fiber | 6 g |
| Sodium | 400 mg |
Vegan Shakshuka is packed with plant-based protein, fiber, and vitamins from fresh vegetables, making it a balanced and energizing meal.
Serving Suggestions
- Serve with toasted whole-grain bread or warm pita to soak up the sauce.
- Top with avocado slices or vegan feta for added creaminess.
- Add fresh herbs like cilantro or parsley for extra flavor.
- Pair with a side of roasted potatoes or a light salad for a complete brunch.
Vegan Shakshuka – Flavorful, Healthy, and Plant-Based Breakfast
2-3
servings10
minutes20
minutes325
kcalIngredients
Ingredient Quantity Approx. Calories
Olive oil 2 tbsp 240 kcal
Onion, chopped 1 medium 45 kcal
Red bell pepper, chopped 1 40 kcal
Garlic, minced 3 cloves 15 kcal
Canned diced tomatoes 1 can (14 oz) 90 kcal
Tomato paste 2 tbsp 30 kcal
Smoked paprika 1 tsp 6 kcal
Ground cumin 1 tsp 8 kcal
Chili flakes ¼ tsp 2 kcal
Salt To taste 0 kcal
Black pepper To taste 0 kcal
Firm tofu, crumbled ½ block (150 g) 120 kcal
Fresh parsley, chopped 2 tbsp 4 kcal
Optional: vegan feta or avocado 2–3 tbsp 50 kcal
Directions
- Sauté Aromatics: Heat olive oil in a skillet over medium heat. Add chopped onions and red bell pepper; sauté 5–6 minutes until softened.
- Add Garlic & Spices: Stir in minced garlic, smoked paprika, cumin, and chili flakes for 1–2 minutes until fragrant.
- Add Tomatoes: Mix in diced tomatoes and tomato paste. Season with salt and black pepper. Simmer 10–12 minutes until sauce thickens slightly.
- Add Plant-Based Protein: Fold in crumbled tofu or chickpeas. Cook 5–7 minutes until heated through and flavors are absorbed.
- Garnish & Serve: Remove from heat. Sprinkle with fresh parsley and optional vegan feta or avocado. Serve with crusty bread or pita.
Recipe Video
Notes
- Protein Options: Firm tofu, chickpeas, or vegan egg substitutes all work well. Crumbled tofu absorbs the sauce nicely.
Adjust Spice Level: Use more or fewer chili flakes depending on your preferred heat. Smoked paprika adds a subtle smoky flavor.
FAQs
1. What is Vegan Shakshuka?
Vegan Shakshuka is a plant-based version of the traditional North African and Middle Eastern dish where eggs are poached in a spicy tomato and pepper sauce. In the vegan version, eggs are replaced with tofu, chickpeas, or vegan egg alternatives.
2. Can I make Vegan Shakshuka ahead of time?
Yes! Prepare the tomato-pepper sauce in advance and store it in an airtight container in the refrigerator for up to 3 days. Add tofu or chickpeas and reheat before serving.
3. What plant-based protein works best?
Firm tofu, chickpeas, tempeh, or vegan egg substitutes all work well. Crumbled tofu absorbs the sauce nicely and provides a texture similar to poached eggs.
4. Can I freeze Vegan Shakshuka?
The sauce can be frozen for up to 2 months. For best texture, add tofu or other proteins after reheating.
5. How spicy is Vegan Shakshuka?
The dish is mildly spiced with smoked paprika and chili flakes by default. Adjust the chili level according to your preference.
Conclusion
Vegan Shakshuka offers a modern twist on a beloved classic. Bursting with flavor, colorful, and packed with nutrients, it’s an ideal breakfast or brunch option for anyone seeking a plant-based, protein-rich meal. Its versatility allows you to experiment with spices, vegetables, and proteins to suit your taste. Quick to prepare, visually stunning, and deeply satisfying, vegan shakshuka proves that plant-based cooking can be both simple and extraordinary.
