Low-Fodmap Air Fryer Shakshuka

Serves: 2 | Prep time: 10 mins | Cook time: 15 mins | 310-510 kcal per serve (dependent on optional extras)

You can prepare the base sauce ahead of time and store it in the fridge! Reheat until piping hot, then add the eggs, and garnish before serving.

SIBO biphasic diet* Phase 1 & 2 compliant

Ingredients

• 3 tbsp olive oil, divided (2 tbsp + 1 tbsp optional extra topping)

• ½ small zucchini, diced

• ½ small red capsicum (bell pepper), diced (approx. ½ cup total)

• 3 tbsp sliced black olives (free of garlic/onion)

• 60 g chopped chorizo (optional extra)

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp sweet paprika

• ¼ tsp cayenne pepper

• salt and pepper, to taste

• 1½ tbsp tomato paste (plain)

• ⅔ of 400 g tin (1 cup) chopped tomatoes (or 2 medium ripe tomatoes, diced)

• 4 large eggs

• fresh coriander or flat-leaf parsley, finely chopped for garnish

• 1 tbsp parmesan cheese if you tolerate (optional extra - phase 2)

Method 1 - Air Fryer

You will need a round baking dish (approx. 19 cm in diameter) that allows even adequate air circulation.

1. Preheat air fryer to 180°C. 

2. In a medium bowl combine 2 tbsp olive oil, zucchini, capsicum, olives, chorizo (if using), spices, salt and pepper, tomato paste, and chopped tomatoes and add to baking dish.

3. Place the dish in the air fryer basket (ensuring room around it for airflow) and cook at 180°C for 7–8 minutes, stirring halfway, until veggies soften and sauce thickens.

4. Carefully pull out the basket, create 4 small divots in the sauce, and crack an egg into each. 

5. Lower temperature to 170°C and bake for 5–7 minutes until egg whites are set to your liking.

6. If using, drizzle over 1 tbsp olive oil, top with coriander and cheese and serve.

Method 2 - Stovetop

1. Heat 2 tbsp olive oil in a deep frying pan over medium heat. 

2. Add zucchini, capsicum, olives, chorizo (if using), spices, salt and pepper and tomato paste and sauté for 3–4 minutes until softened and fragrant.

3. Pour in the diced tomatoes and simmer for 5 minutes until the sauce thickens.

4. Use the back of a spoon to create 4 small divots in the sauce and carefully crack an egg into each divot.

5. Cover the pan with a lid, reduce heat to medium-low, and let the eggs poach for 4 - 6 minutes until the eggs are set to your liking.

6. If using, drizzle over 1 tbsp olive oil, top with coriander and cheese and serve.

*Dr Nirala Jacobi biphasic diet: https://www.thesibodoctor.com/2016/06/16/new-sibo-diet-approach/