Spiced Cauliflower & Aubergine Shakshuka, A Vegetarian Frozen Meal

Tell Me More

A Middle Eastern classic, a bit like ratatouille with those signature spices
Great as a main, but delicious as a side dish to share, too
It's delicious as it is (and vegan), but to serve with the traditional eggs, just crack two into it 10 mins before it's done and return to the oven

Try It With:

Traditionally this is served with eggs, but they don’t freeze well. Add your own, breaking two into the dish 15 mins before it’s done
Fresh parsley sprinkled on top
Try serving as a side dish, as you might with ratatouille

*This recipe is made with ingredients most vegans would approve of and is part of our growing range of vegan-friendly dishes. Although we can't claim official vegan certification (as we don't have a designated area in the COOK Kitchen), we know plenty of vegans who would happily eat it.

How We Make It At Our Kitchen

We hand prepare and slice some fresh red and green peppers, which are flash fried in a little oil and garlic.
Next we add diced onion, salt, cumin seeds, caraway seeds, chilli flakes, smoked paprika and cracked black pepper. Once the onions are soft we add the tomato puree and cook out for a few minutes before adding chopped tomatoes.
The sauce is then simmered before being finished with parsley and coriander. Then in goes chickpeas, chargrilled aubergine, and marinated cauliflower.

Nutrition

Typical Values	Per 100g	Per Portion
Energy (kJ)	250	913
Energy (cal)	60	219
Protein (g)	2.1	7.7
Carbohydrate (g)	9.1	33.2
of which: sugars (g)	3.6	13.1
Fat (g)	2.4	8.8
of which are saturates (g)	0.2	0.8
Fibre (g)	3.2	11.7
Sodium (g)	0.18	0.67
Salt (g)	0.45	1.675

Please Note: The details above are correct as of 2 July 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Ingredients

AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.

We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract). If you’d like to find out more about our ingredients, click here

Chopped Tomatoes (34%) (contain: Tomatoes, Tomato Juice, Acidity Regulator: Citric Acid), Cauliflower (13%), Red Peppers (11%), Green Peppers (11%), Onions, Chickpeas (9%), Chargrilled Aubergine (6%) (contain: Aubergines, Sunflower Oil, Sea Salt, Sugar, White Wine Vinegar, Lactic Acid, Ascorbic Acid, Parsley, Garlic, Herbs), Rapeseed Oil, Garlic, Tomato Puree, Coriander, Parsley, Salt, Smoked Paprika, Black Pepper, Cinnamon, Cumin Seeds, Caraway Seeds, Turmeric, Allspice, Chilli Flakes.

Please Note: The details above are correct as of 2 July 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.

Serves 1

Oven:

Preheat oven. Remove sleeve and pierce film lid. Place on a baking tray and cook in the centre of the oven. Shakshuka is traditionally topped with an egg. They freeze badly, but it's a simple, tasty addition if you fancy adding your own. Ten minutes before it's done just peel off the film (careful, it's hot!), stir, create a small well in the top, and crack an egg into it, before putting it back into the oven.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.

45 mins

Allow to rest for 2 mins before serving.

Microwave:

Remove sleeve, pierce film. Place on microwaveable plate. Cook on full power.

850W

4 mins > stir well & re-cover > 4 mins

Allow to rest for 2 mins before serving.

Extra Warnings:

Steam may be released when removing film lid.

Serves 2

Oven:

Preheat oven. Remove sleeve and pierce film lid. Place on a baking tray and cook in the centre of the oven. Shakshuka is traditionally topped with an egg. They freeze badly, but it's a simple, tasty addition if you fancy adding your own. Ten minutes before it's done just peel off the film (careful, it's hot!), stir, create a small well in the top, and crack an egg into it, before putting it back into the oven.

Oven Settings

Fan 170°C, Electric 190°C, Gas Mark 5.

55 mins

Microwave:

Remove sleeve, pierce film. Place on microwaveable plate. Cook on full power.

850W

8 mins > stir well & re-cover > 8 mins

Allow to rest for 2 mins before serving.

Extra Warnings:

Steam may be released when removing film lid.

Please Note: The details above are correct as of 2 July 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.