⏱ 30 min totalSmoky White Bean Shakshuka
Per 1 serving · 427 g · 14 ingredients
of a 2,000 cal day
- Protein19g21% of calories
- Carbs36g40% of calories
- Fat16g39% of calories
At a glance
One serving of Smoky White Bean Shakshuka (427 g) has 348 calories, with 19 g of protein, 36 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (37% DV), dietary fiber (36% DV) and Vitamin C (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 24% and 66% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber36%
- Vitamin C40%
- Vitamin E26%
- Vitamin K77%
- Thiamine110%
Good source of
10–19% of the daily value
- Vitamin A19%
- Niacin12%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat24%
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cloves, minced Garlic
¼ medium Onion
½ tbsp Olive oil
⅞ cup Tomatoes
⅛ tsp Paprika
¼ tsp, ground Cumin seed
⅛ tsp, ground Oregano- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
¹⁄₁₆ dash Black pepper- 🥄¹⁄₁₆ tsp Salt
⁷⁄₁₆ cup White beans
1 large Egg
½ oz Feta cheese
1 ¼ tbsp Parsley
Directions
- 1
Mince the garlic and finely dice the onion. In a large deep skillet, heat olive oil over medium heat and cook the garlic and onion until the onions are soft and translucent, about 5 minutes.
- 2
Add the canned tomatoes with their juices, crushing them as you add to the skillet. Stir in smoked paprika, cumin, oregano, red pepper flakes, and black pepper.
- 3
Bring the sauce to a simmer and let it cook, stirring occasionally, for 5-7 minutes until it thickens slightly. Add ¼ tsp salt, taste, and adjust seasoning as needed.
- 4
Drain the white beans and add them to the skillet. Stir to combine and let the mixture return to a simmer for 2-3 minutes.
- 5
Crack the eggs into the skillet, cover with a lid, and let them simmer for about 5 minutes, or until the whites are set but the yolks remain soft. Top with crumbled feta and chopped parsley before serving.
Vitamins & minerals
Amounts for 1 serving (427 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 167 μg | 19% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 93 μg | 77% |
| Thiamine | 1 mg | 110% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 129 μg | 32% |
| Vitamin B12 | 1 μg | 28% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 166 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 277 mg | 28% |
| Iron | 6 mg | 81% |
| Potassium | 1,075 mg | 23% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 302 mg | 43% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 35% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 832 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,328 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 98 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 348 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Smoky White Bean Shakshuka?
One serving of Smoky White Bean Shakshuka (1 serving) has 348 calories, which works out to 82 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Smoky White Bean Shakshuka high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Smoky White Bean Shakshuka keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Smoky White Bean Shakshuka?
599 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Smoky White Bean Shakshuka?
7.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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