Recipes · Turkish · Breakfast
Menemen
One serving has 271 kcal and 16 g protein, and at least a fifth of a woman's daily need of choline (79%), vitamin C (68%), selenium (62%), riboflavin (50%), vitamin A (43%) and cobalamin (42%). Ready in 20 minutes.
- Preparation: 8 min
- Cooking: 12 min
- Makes: 1 serving (311 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg
Ingredients
- 110 g Eggs, whole, raw
- 120 g Tomatoes, raw
- 40 g Bell pepper, green, raw
- 30 g Onions, raw
- 10 g Butter, unsalted
- 0.6 g Salt
- 0.2 g Black pepper
Method
- Melt the butter in a pan and cook the onion and green pepper for 4-5 minutes until softened.
- Add the chopped tomato, salt and black pepper, and cook for 5-6 minutes until it breaks down into a thick sauce.
- Beat the eggs lightly and pour them into the pan.
- Cook over medium-low heat, stirring gently, for 2-3 minutes until the eggs are just set but still a little soft (cook until fully set with no runny egg if serving anyone vulnerable to undercooked egg).
- Serve immediately, straight from the pan, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 271 kcal | 13% |
| Carbohydrates | 10.3 g | |
| Water | 263 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 15.7 g | 33% |
| Tryptophan | 0.2 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.78 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.43 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 0.83 g | |
| Tyrosine | 0.58 g | |
| Valine | 0.99 g | |
| Histidine | 0.37 g | |
| Fat | 18.9 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 431 mg | |
| Calcium | 87.9 mg | 9% |
| Copper | 0.19 mg | 21% |
| Iron | 2.5 mg | 14% |
| Magnesium | 34 mg | 11% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 266 mg | 38% |
| Potassium | 555 mg | 12% |
| Selenium | 34 µg | 62% |
| Sodium | 398 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 79.7 µg | 20% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 337 mg | 79% |
| Vitamin A | 302 µg | 43% |
| Vitamin C | 50.8 mg | 68% |
| Vitamin D (D2 + D3) | 90.2 IU | 15% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 13.9 µg | 15% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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