Easy Vegan Chickpea Shakshuka: Spicy Tomato & Herb-Packed Breakfast

Introduction

Breakfast is often hailed as the most important meal of the day, setting the tone for the hours ahead. For those embracing a vegan lifestyle or simply seeking a hearty, plant-based start to their morning, the Easy Vegan Chickpea Shakshuka is a perfect choice. This vibrant dish combines the robust flavors of spicy tomatoes and fresh herbs with the protein-packed goodness of chickpeas, creating a warm and satisfying bowl that nourishes both body and soul.

Originating from North Africa and popularized in Middle Eastern cuisine, shakshuka traditionally features eggs poached in a rich tomato and pepper sauce. Our vegan adaptation swaps eggs for chickpeas, maintaining the dish’s signature heartiness while ensuring it’s entirely plant-based. Whether you’re preparing a quick weekday breakfast, a leisurely weekend brunch, or a nourishing meal prep option, this chickpea shakshuka is designed to meet your needs with ease and deliciousness.

In this comprehensive guide, we’ll delve into the benefits of this dish, provide a detailed recipe, and share tips and variations to customize it to your liking. Let’s embark on creating a spicy, flavorful, and herb-packed vegan breakfast that’s as nutritious as it is delightful!

Why Choose Easy Vegan Chickpea Shakshuka?

The Easy Vegan Chickpea Shakshuka is more than just a meal; it’s a celebration of plant-based cuisine that brings together simplicity, nutrition, and incredible flavor. Here’s why this dish should be a staple in your breakfast repertoire:

Nutritional Powerhouse

Chickpeas: A fantastic source of plant-based protein and fiber, chickpeas support muscle maintenance and digestive health. They also provide essential minerals like iron and magnesium.
Tomatoes: Rich in vitamins C and K, potassium, and antioxidants like lycopene, tomatoes are excellent for immune health and offer anti-inflammatory benefits.
Bell Peppers: Packed with vitamins A and C, bell peppers add a sweet crunch and boost the dish’s vitamin content.
Fresh Herbs: Ingredients like parsley and cilantro bring not only vibrant flavors but also a wealth of vitamins and antioxidants.
Healthy Fats: The use of olive oil introduces heart-healthy monounsaturated fats, which are beneficial for cardiovascular health and hormone production.

Quick and Easy

With a preparation and cooking time of under 30 minutes, this shakshuka is ideal for busy mornings when time is of the essence. The straightforward cooking process ensures that even novice cooks can achieve delicious results effortlessly, making it an excellent choice for a quick yet nutritious breakfast.

Versatile and Customizable

One of the greatest advantages of this recipe is its adaptability. You can easily tweak the ingredients and seasoning to suit your taste preferences or dietary needs. Whether you prefer a spicier kick, want to add more vegetables, or need to incorporate different protein sources, this shakshuka can be tailored to meet your individual requirements.

Economical and Accessible

The ingredients used in this dish are not only nutritious but also budget-friendly and widely available. Chickpeas, tomatoes, and a variety of vegetables are common staples in most grocery stores, ensuring that you can prepare this meal without breaking the bank or embarking on a special shopping trip.

Ingredients

Creating a delightful Easy Vegan Chickpea Shakshuka requires a harmonious blend of fresh ingredients and flavorful seasonings. Here’s what you’ll need:

Shakshuka Sauce

2 tablespoons olive oil
1 large onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon chili powder (adjust to taste)
1/4 teaspoon cayenne pepper (optional, for added heat)
1 can (28 oz) crushed tomatoes
1 can (15 oz) chickpeas, drained and rinsed
Salt and pepper, to taste

Fresh Toppings

1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lemon
Avocado slices (optional, for added creaminess)
Crumbled vegan feta (optional, for a cheesy flavor)
Red pepper flakes (optional, for extra heat)

Serving Suggestions

Crusty bread or whole wheat pita
Cooked quinoa or brown rice (optional, for a more substantial meal)

Ingredient Breakdown

Olive Oil: Used for sautéing the vegetables, adding a rich flavor and healthy fats to the dish.
Onion and Garlic: Provide a fragrant and aromatic foundation, enhancing the overall depth of the sauce.
Red Bell Pepper: Adds sweetness and a crunchy texture, balancing the savory elements of the dish.
Spices (Cumin, Smoked Paprika, Chili Powder, Cayenne): Create a warm and spicy flavor profile, infusing the sauce with complexity.
Crushed Tomatoes: Form the rich and hearty base of the sauce, offering natural sweetness and acidity.
Chickpeas: Serve as the protein-packed element, making the shakshuka more filling and nutritious.
Fresh Herbs (Parsley and Cilantro): Introduce bright, fresh flavors that elevate the dish.
Lemon Juice: Adds a tangy brightness that balances the richness of the sauce.
Optional Toppings (Avocado, Vegan Feta, Red Pepper Flakes): Enhance the texture and flavor, allowing for personalization based on preference.

Instructions

Preparing the Easy Vegan Chickpea Shakshuka is straightforward and requires minimal preparation. Follow these step-by-step instructions to create a warm and satisfying vegan breakfast bowl in under 30 minutes.

Step 1: Sauté the Aromatics

Heat the Olive Oil: In a large skillet or shallow saucepan, heat the olive oil over medium heat until shimmering.
Cook the Onions: Add the finely chopped onion to the skillet. Sauté for about 5 minutes, stirring occasionally, until the onions become translucent and slightly caramelized.
Add Garlic and Bell Pepper: Stir in the minced garlic and diced red bell pepper. Cook for an additional 3-4 minutes until the bell pepper softens.

Step 2: Add the Spices

Incorporate Spices: Sprinkle in the ground cumin, smoked paprika, chili powder, and cayenne pepper (if using). Stir well to coat the vegetables with the spices, cooking for about 1 minute until fragrant. This step helps to bloom the spices, releasing their essential oils and enhancing their flavors.

Step 3: Build the Sauce

Add Crushed Tomatoes: Pour in the crushed tomatoes, stirring to combine all the ingredients. Bring the mixture to a gentle simmer.
Season the Sauce: Add salt and pepper to taste, adjusting the seasoning as needed. Allow the sauce to simmer for about 10 minutes, letting the flavors meld together and the sauce to thicken slightly.

Step 4: Add Chickpeas

Incorporate Chickpeas: Stir in the drained and rinsed chickpeas, ensuring they are evenly distributed throughout the sauce. Allow the mixture to simmer for an additional 5 minutes, allowing the chickpeas to absorb some of the sauce’s flavors.

Step 5: Final Touches

Add Fresh Herbs: Remove the skillet from heat and stir in the chopped fresh parsley and cilantro. The residual heat will help wilt the herbs slightly, releasing their fresh flavors into the dish.
Squeeze Lemon Juice: Drizzle the fresh lemon juice over the shakshuka, adding a bright, tangy contrast that balances the savory and spicy elements.

Step 6: Serve and Garnish

Prepare Optional Toppings: If using avocado slices or crumbled vegan feta, prepare them now for easy assembly.
Plate the Shakshuka: Ladle the chickpea shakshuka into bowls, ensuring each serving has a generous portion of sauce and chickpeas.
Add Toppings: Top each bowl with avocado slices, crumbled vegan feta, and a sprinkle of red pepper flakes if desired for added heat.
Serve with Bread: Accompany the shakshuka with crusty bread or whole wheat pita to soak up the delicious sauce.

Step 7: Enjoy!

Dig In: Serve the Easy Vegan Chickpea Shakshuka warm and enjoy a hearty, flavorful start to your day. This dish pairs beautifully with a side of fresh greens or a light fruit salad for a balanced meal.

Tips and Variations

While the Easy Vegan Chickpea Shakshuka is delicious as is, here are some tips and variations to customize the dish according to your preferences:

1. Add More Vegetables

Enhance the nutritional value and texture by incorporating additional vegetables:

Spinach or Kale: Add a handful of fresh spinach or chopped kale towards the end of cooking for extra greens.
Zucchini: Dice zucchini and sauté with the onions and bell peppers for added bulk and nutrition.
Eggplant: Add small cubes of eggplant for a meaty texture and rich flavor.

2. Incorporate Vegan Protein

Boost the protein content by adding:

Tofu: Crumble firm tofu into the sauce for a texture similar to scrambled eggs.
Tempeh: Add diced tempeh for a nutty flavor and additional protein.
Vegan Sausage: Slice and sauté vegan sausage links, then add them to the shakshuka for a heartier meal.

3. Experiment with Spices

Adjust the spice levels to suit your taste preferences:

More Heat: Increase the amount of chili powder and cayenne pepper or add sliced jalapeños.
Smokier Flavor: Incorporate a teaspoon of chipotle powder or add smoked paprika for a deeper smoky taste.
Herbal Notes: Add a pinch of dried oregano or thyme for additional complexity.

4. Change Up the Dressing

Modify the tanginess and depth of the dish by trying different dressings:

Tahini Drizzle: Add a drizzle of tahini for a creamy, nutty contrast.
Vegan Yogurt: Top with a dollop of vegan yogurt for added creaminess and a cooling effect.
Hot Sauce: Incorporate your favorite hot sauce for an extra kick of heat.

5. Use Different Herbs

While parsley and cilantro are traditional, feel free to experiment with other herbs:

Basil: Add fresh basil leaves for a sweet, aromatic flavor.
Mint: Incorporate mint for a refreshing twist.
Dill: Use dill for an unexpected herbal note that pairs well with tomatoes.

6. Make it a One-Pot Meal

Simplify cleanup by cooking the entire dish in one pot:

Cook Chickpeas with Spices: Use canned chickpeas or cook dried chickpeas in the sauce for a more integrated flavor.
Add Broth: For a soupier shakshuka, add a bit more vegetable broth or water to achieve your desired consistency.

7. Vegan Cheese Alternatives

For those who enjoy a cheesy flavor without dairy:

Nutritional Yeast: Sprinkle nutritional yeast over the top for a cheesy, umami flavor and additional B vitamins.
Vegan Parmesan: Use vegan Parmesan cheese for added depth.
Vegan Mozzarella: Incorporate shredded vegan mozzarella for a melty, creamy texture.

8. Boost with Superfoods

Enhance the nutritional value by adding superfoods:

Chia Seeds: Sprinkle chia seeds for added omega-3 fatty acids.
Hemp Seeds: Add hemp seeds for a complete protein boost.
Goji Berries: Incorporate goji berries for antioxidants and a sweet flavor.

9. Pair with Sides

Make it a complete meal by serving with:

Side Salad: A fresh green salad with a light vinaigrette complements the shakshuka beautifully.
Grains: Serve over a bed of cooked quinoa or brown rice for added sustenance.
Fermented Foods: Add a side of sauerkraut or kimchi for probiotic benefits and a tangy contrast.

10. Storage and Reheating

This dish stores well, making it perfect for meal prep:

Refrigeration: Store in airtight containers in the refrigerator for up to 4 days.
Freezing: Freeze in portioned containers for up to 2 months. Thaw in the refrigerator overnight before reheating.
Reheating: Reheat on the stovetop over medium heat, adding a splash of water or vegetable broth to restore moisture if needed.

Nutritional Information

Understanding the nutritional profile of your meals helps you make informed dietary choices. Here’s the approximate nutritional breakdown for one serving of the Easy Vegan Chickpea Shakshuka (serves 4):

Per Serving:

Calories: 350 kcal
Protein: 12g
Carbohydrates: 40g
Fiber: 10g
Fat: 15g
Saturated Fat: 2g
Sugar: 8g
Sodium: 600mg

Nutritional Highlights:

Protein: Chickpeas provide a substantial amount of plant-based protein, essential for muscle repair and overall body function.
Fiber: High fiber content aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Healthy Fats: Olive oil offers heart-healthy monounsaturated fats, promoting satiety and supporting brain health.
Vitamins and Minerals: Tomatoes, bell peppers, and fresh herbs contribute a wealth of vitamins A, C, and K, as well as essential minerals like iron and potassium.
Antioxidants: Ingredients like tomatoes, garlic, and fresh herbs are rich in antioxidants, which help combat inflammation and support immune health.

Adjusting Nutritional Content:

Lowering Calories: Reduce the amount of olive oil or chickpeas used in the salad.
Increasing Protein: Add extra chickpeas, tofu, or a sprinkle of hemp seeds to boost the protein content.
Reducing Sodium: Use low-sodium vegetable broth and tamari instead of regular soy sauce to control the sodium content.

Conclusion

The Easy Vegan Chickpea Shakshuka is a testament to how plant-based meals can be both quick and incredibly satisfying. Its rich, spicy tomato sauce combined with the hearty chickpeas and fresh herbs creates a harmonious blend of flavors and textures that cater to both taste buds and health goals. Whether you’re preparing a nourishing breakfast, a hearty lunch, or a comforting dinner, this shakshuka offers a delicious and nutritious solution that fits seamlessly into any meal plan.

By leveraging the simplicity of chickpeas and the versatility of fresh vegetables, this recipe showcases how minimal ingredients can come together to create a flavorful and wholesome meal. The ease of preparation ensures that you can enjoy a homemade, warm, and satisfying vegan bowl even on your busiest days, without compromising on taste or health benefits.

Moreover, the adaptability of this dish allows you to experiment and personalize it according to your taste preferences and dietary needs. From adjusting the spice levels to incorporating additional vegetables or proteins, the Easy Vegan Chickpea Shakshuka is a flexible and delightful addition to any culinary repertoire. Embrace the warm and satisfying flavors of this nutritious vegan bowl, and let it inspire you to explore the endless possibilities of plant-based cooking.

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Frequently Asked Questions (FAQs)

1. Can I use different beans instead of chickpeas?

Absolutely! While chickpeas are a fantastic choice for their texture and flavor, you can substitute them with other beans like black beans, cannellini beans, or kidney beans. Each type of bean will bring its unique taste and texture to the shakshuka.

2. Is this recipe gluten-free?

Yes, by using gluten-free tamari instead of regular soy sauce and ensuring that all other ingredients are certified gluten-free, you can make this Easy Vegan Chickpea Shakshuka gluten-free. Always check labels if you have specific dietary restrictions.

3. How can I make the shakshuka spicier?

To increase the spice level, consider adding more chili powder or cayenne pepper to the sauce. You can also incorporate sliced jalapeños or serrano peppers for a fresh, spicy kick. Drizzling some hot sauce over the finished dish is another easy way to add heat.

4. Can I prepare this shakshuka ahead of time?

Yes, you can prepare the shakshuka ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water or vegetable broth if needed to restore the sauce’s consistency.

5. What can I substitute for miso paste?

If you don’t have miso paste, you can substitute it with a combination of soy sauce and tahini for a similar umami flavor. Alternatively, a splash of soy sauce and a teaspoon of nutritional yeast can also mimic the depth of miso.

6. How do I prevent the chickpeas from becoming mushy?

To maintain the chickpeas’ texture, add them towards the end of the cooking process and simmer gently. Avoid overcooking, as prolonged heat can cause them to break down and become mushy.

7. Can I add vegetables like spinach or kale to this shakshuka?

Absolutely! Adding leafy greens like spinach or kale not only boosts the nutritional value but also adds a vibrant color and fresh flavor to the dish. Stir them in during the last few minutes of cooking to allow them to wilt without becoming overcooked.

8. Is this recipe suitable for kids?

Yes, this Easy Vegan Chickpea Shakshuka is kid-friendly. The mild sweetness of the tomatoes and chickpeas is generally well-liked by children. You can adjust the spice levels by reducing the amount of chili powder and cayenne pepper to suit their taste preferences.

9. How can I make the shakshuka creamier?

For a creamier texture, consider blending a portion of the sauce before adding the chickpeas. Alternatively, you can stir in a spoonful of vegan yogurt or a drizzle of tahini to add richness to the dish.

10. What are some vegan cheese alternatives to add to the shakshuka?

For a cheesy flavor without dairy, consider adding:

Nutritional Yeast: Sprinkle nutritional yeast over the top for a savory, cheesy taste.
Vegan Feta: Crumbled vegan feta cheese adds a tangy and creamy element.
Vegan Parmesan: Use vegan Parmesan for an extra layer of umami flavor.

About the Author

Welcome to Vegan & Plant-Based Kitchen! I’m Julio Arco, a passionate vegan chef dedicated to creating delicious, easy-to-make plant-based recipes that nourish both body and soul. Since embracing a vegan lifestyle in 2010, I’ve been on a culinary journey to explore the endless possibilities of plant-based cooking. From vibrant shakshuka bowls to indulgent desserts, my mission is to inspire and empower you to embrace a compassionate and healthy lifestyle through wholesome food.

Join me on this journey as we explore diverse flavors, experiment with fresh ingredients, and celebrate the beauty of plant-based living. Let’s create, share, and enjoy the goodness of vegan cooking together!

Disclaimer: This blog post is intended for informational purposes only. Always consult with a healthcare professional before making significant changes to your diet.