Recipes · Indian · Breakfast
Akuri (Parsi Spiced Scrambled Eggs)
One serving has 266 kcal and 16 g protein, and at least a fifth of a woman's daily need of choline (85%), selenium (68%), riboflavin (53%), cobalamin (45%), vitamin A (42%) and pantothenic acid (39%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (209 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg
Ingredients
- 120 g Eggs, whole, raw
- 10 g Butter, unsalted
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 3 g Chili peppers, green, raw
- 4 g Cilantro, fresh
- 0.5 g Turmeric
- 1 g Salt
Method
- Melt the butter in a pan over medium heat and fry the chopped onion 4-5 minutes until soft.
- Add the tomato, chili and turmeric and cook 3-4 minutes until the tomato breaks down.
- Beat the eggs with the salt, pour into the pan and cook over low heat, stirring constantly, until softly set and no longer runny, with no raw egg remaining.
- Stir through the cilantro and serve immediately, with toast if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 266 kcal | 13% |
| Carbohydrates | 6 g | |
| Water | 164 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 16 g | 33% |
| Tryptophan | 0.21 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.83 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.46 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.84 g | |
| Tyrosine | 0.62 g | |
| Valine | 1.1 g | |
| Histidine | 0.38 g | |
| Fat | 19.7 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 8.8 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 468 mg | |
| Calcium | 84.8 mg | 8% |
| Copper | 0.14 mg | 16% |
| Iron | 2.7 mg | 15% |
| Magnesium | 24.8 mg | 8% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 263 mg | 38% |
| Potassium | 348 mg | 7% |
| Selenium | 37.2 µg | 68% |
| Sodium | 564 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 0.45 mg | 3% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 71.7 µg | 18% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 360 mg | 85% |
| Vitamin A | 292 µg | 42% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 98.4 IU | 16% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 17.2 µg | 19% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.