Shakshuka: Eggs Poached in Tomato and Pepper Sauce

By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: Cook onion and red pepper in olive oil, add garlic and spices, simmer with crushed tomatoes until thick, then make wells and poach eggs in the sauce, covered, for 5 to 8 minutes.

This recipe was developed by the ProstateFoods team from standard techniques and measurements. It has not been kitchen-tested. Prep time: 10 min Cook time: 30 min Total time: 40 min

Ingredients (serves 3 to 4)

• 2 tablespoons olive oil
• 1 onion, sliced
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• Pinch of red pepper flakes (optional)
• 1 can (28 oz) crushed tomatoes
• 6 eggs
• Salt, pepper, chopped parsley or cilantro

Steps

1. Heat the oil in a 12-inch skillet over medium heat. Cook onion and pepper 8 to 10 minutes until soft.
2. Add garlic, cumin, paprika and pepper flakes; stir 1 minute.
3. Add the tomatoes, season, and simmer 10 minutes until slightly thickened.
4. Make 6 wells with a spoon and crack an egg into each. Cover and cook on low 5 to 8 minutes, until the whites are set. Cook until the yolks are as firm as you like; USDA advises cooking eggs until both the white and yolk are firm.
5. Top with herbs and serve with whole-grain bread.

Notes

The 28-ounce can of crushed tomatoes contains about 40 mg of lycopene in USDA data [1]; see foods high in lycopene. Cooking with olive oil may help absorption [2].

A 12-inch skillet is the right size.

Sources

1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
2. Gärtner C, Stahl W, Sies H. Lycopene is more bioavailable from tomato paste than from fresh tomatoes. Am J Clin Nutr. 1997;66(1):116-22. https://pubmed.ncbi.nlm.nih.gov/9209178/

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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Shakshuka (Unsplash).jpg) by Jarosław Ceborski jarson, CC0, via Wikimedia Commons.