Big-batch recipe · Vegetarian
Shakshuka base for the week
8 portions of sauce, about 26 g of protein in each. 20 minutes of hands-on work and 40 min of cooking.
Where it sits in the week
What this one is for
It is one of the four big-batch recipes on the vegetarian track. Cooked once, portioned hot, and eaten across the days that session covers.
Two portions is about 52 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the vegetarian meal plan, cooked in the two-session prep schedule.
What goes in
- 3 cans (28 oz) crushed tomatoes
- 4 red peppers, sliced
- 3 onions, 8 cloves garlic
- 2 cans (15 oz) chickpeas, drained — they make it a meal rather than a sauce
- 2 tbsp cumin, 1 tbsp smoked paprika, 1 tsp caraway, chilli to taste
- 2 dozen eggs, kept separate
- Feta and coriander to finish
How
- Fry the onion and pepper for 10 minutes until properly soft. Rushing this is why weak shakshuka tastes thin.
- Garlic and spices, 90 seconds. Tomatoes and chickpeas in, simmer 25 minutes until a spoon leaves a channel behind it.
- Cool and portion the sauce on its own. The eggs go in at eating time, never before.
- To serve: a heavy portion of sauce in a small pan, three dents, three eggs, lid on, six minutes.
Keeping it: Sauce keeps 4 days in the fridge and 3 months frozen. Eggs cooked into it and reheated go rubbery, which is the whole reason the sauce is stored alone.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
The rest of the vegetarian week
3 more big-batch recipes on this track, plus the seven-day plan they feed.