Enhanced FODMAP friendly recipes

Spicy shakshuka

Traditionally an Israeli breakfast or brunch dish lovingly adopted by Western foodies as a “hangover cure,” Shakshuka is a combination of tinned or fresh tomatoes with eggs, and commonly spiced with paprika, cumin and harissa. Although harissa is not necessary, I find that it adds depth and real hard-hitting spice to this dish. I know that most harissa pastes available in supermarkets contain some form of garlic – whether that’s pureed or pure – which, for those of you leading a low in FODMAP diet, can simply be replaced with dried chilli flakes for an equally hangover-busting shakshuka. I’ve taken inspiration from LEON’s own shakshuka recipe, adapting it to meet my tastes and FODMAP friendly needs. To thicken its soup-like consistency, I like to add about a handful of dry red lentils, which is completely optional as I understand that legumes can affect some people with IBS.

Serves 2

Prep time: 5 minutes

Cooking time: 40 minutes


2tablespoons garlic infused oil, with extra to drizzle at the end

1red pepper, cored, seeded and roughly diced

2tablespoons paprika

1tablespoons cumin

2tsp. salt

2tsp. soft brown sugar

400gtin of good quality plum or chopped tomatoes

200mlboiling water

Handfuldry red lentils

1-2tsp. harissa, or 1 tsp. dried chilli flakes





  1. Place 2 tablespoons of oil in a large saucepan, along with all the spices and salt, and set over a medium heat. When hot, add the diced red pepper, stirring frequently for about 5 minutes, or until softened.
  2. Add the tinned tomatoes, soft brown sugar and harissa or dried chilli flakes, and crush the lumps of tomato until the sauce is combined well. Turn the heat down and allow to simmer for another 5 minutes before adding a handful of dried red lentils and half the amount of boiling water.
  3. Cook for 20 minutes with the lid on, stirring every 2-3 minutes.
  4. Once the sauce has thickened, pour the remaining boiling water and stir. Crack the eggs into the sauce, keeping a gap between them. Cook on a low heat with the lid on for an additional 7-10 minutes.
  5. Gently scoop the eggs and the sauce out with a ladle and place in serving bowls. Drizzle about a teaspoon of garlic oil and season with freshly ground black pepper to your taste.

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