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Prep 10 minCook 20 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
30 ml extra-virgin olive oil (27 g)
1 small brown onion, finely sliced (100 g)
1 large red capsicum, sliced (200 g)
2 garlic cloves, sliced (10 g)
2 g ground cumin
2 g smoked paprika
400 g canned no-added-salt tomatoes
4 eggs (204 g, shelled)
8 g flat-leaf parsley, chopped
4 thick slices wholegrain bread (160 g), to serve
1 g iodised table salt, plus more to taste
Ground black pepper, to taste
Method
Warm the oil in a wide frying pan over medium heat. Cook the onion and capsicum with a pinch of the salt for 8-10 minutes, stirring now and then, until both have collapsed and taken a little colour at the edges.
Add the garlic, cumin and smoked paprika and stir for 30 seconds, until the spices smell toasted rather than raw.
Tip in the tomatoes, crushing the whole ones against the side of the pan. Add the remaining salt and simmer 8 minutes, until the sauce holds a trough when you drag a spoon through it.
Make four hollows in the sauce and crack an egg into each. Cover the pan and cook 5-7 minutes over low heat, until the whites are set and the yolks still move when you shake the pan.
Scatter with parsley, grind over pepper and serve straight from the pan with the bread for scooping.
Serve
A soft yolk is not fully cooked. Guidance is to avoid undercooked egg if you are pregnant, over 70, under 2, or your immune system is low or suppressed — which includes many people on immune-modifying medicines. Cook the yolk through instead: the dish still works.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
These options describe ways to change the workload around a written recipe method. They do not certify a recipe as accessible or safe for a particular person, and they do not silently rewrite the canonical ingredients, quantities, cooking temperatures or food-safety requirements. Trial the real task and use a different method or recipe when a generic workflow change would be inappropriate.
Workflow option
Move non-heat preparation to a seated workstation
Some or all preparation may be separable from the heat-side work, even when the complete recipe cannot be performed from one position.
Consider: Stage ingredients and complete suitable measuring, opening and cold preparation at a stable seated station before the stove or oven is active, while keeping heat-side tasks as a separate plan.
Trade-offs
Moving prep can increase carrying if ingredients and tools are stored far from the seated station.
Perishable foods still require normal temperature control during staged preparation.
Recipes whose current method review records low visual reliance, making them useful examples when comparing methods that depend less heavily on visual checking.
Recipes whose current method uses no more than one cooking vessel, which may reduce pan handling and cleanup without guaranteeing a lighter overall task.
One pan that stays in one place, which is a useful shape when reach is the limiting distance; listed as an example of a method demand and not an accessibility certification.
Shakshuka-Style Eggs with Capsicum
Serves 2 · Prep 10 min · Cook 20 min
Eggs poached in a cumin-and-paprika tomato sauce with red capsicum and onion, scooped up with wholegrain bread.
Ingredients
30 ml extra-virgin olive oil (27 g)
1 small brown onion, finely sliced (100 g)
1 large red capsicum, sliced (200 g)
2 garlic cloves, sliced (10 g)
2 g ground cumin
2 g smoked paprika
400 g canned no-added-salt tomatoes
4 eggs (204 g, shelled)
8 g flat-leaf parsley, chopped
4 thick slices wholegrain bread (160 g), to serve
1 g iodised table salt, plus more to taste
Ground black pepper, to taste
Approximate per serving
2241 kJ / 535.6 kcal · protein 25.5 g · carbohydrate 46 g · fibre 11.3 g · fat 25.1 g · sodium 714 mg
Method
Warm the oil in a wide frying pan over medium heat. Cook the onion and capsicum with a pinch of the salt for 8-10 minutes, stirring now and then, until both have collapsed and taken a little colour at the edges.
Add the garlic, cumin and smoked paprika and stir for 30 seconds, until the spices smell toasted rather than raw.
Tip in the tomatoes, crushing the whole ones against the side of the pan. Add the remaining salt and simmer 8 minutes, until the sauce holds a trough when you drag a spoon through it.
Make four hollows in the sauce and crack an egg into each. Cover the pan and cook 5-7 minutes over low heat, until the whites are set and the yolks still move when you shake the pan.
Scatter with parsley, grind over pepper and serve straight from the pan with the bread for scooping.
Serve
A soft yolk is not fully cooked. Guidance is to avoid undercooked egg if you are pregnant, over 70, under 2, or your immune system is low or suppressed — which includes many people on immune-modifying medicines. Cook the yolk through instead: the dish still works.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.
