Recipes · Spanish · Side Dishes
Zarangollo
One serving has 298 kcal and 13 g protein, and at least a fifth of a woman's daily need of choline (57%), vitamin C (54%), riboflavin (50%), selenium (43%), pyridoxine (41%) and phosphorus (35%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (350 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free, Low carb
- Contains: egg
Ingredients
- 200 g Zucchini, raw
- 60 g Onions, raw
- 75 g Eggs, whole, raw
- 15 g Olive oil
- 0.4 g Salt
Method
- Heat the olive oil in a pan and cook the thinly sliced onion over medium-low heat for 8-10 minutes until soft.
- Add the sliced zucchini and salt and cook for 12-15 minutes, stirring occasionally, until very soft and lightly golden.
- Beat the eggs and pour them over the vegetables.
- Stir gently over low heat for 2-3 minutes until the eggs are just set but still creamy, then serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 298 kcal | 14% |
| Carbohydrates | 12.4 g | |
| Water | 300 mL | |
| Fiber | 3 g | 10% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0.15 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.6 g | |
| Leucine | 0.97 g | |
| Lysine | 0.84 g | |
| Methionine | 0.32 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.76 g | |
| Histidine | 0.29 g | |
| Fat | 22.8 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 279 mg | |
| Calcium | 88 mg | 9% |
| Copper | 0.18 mg | 20% |
| Iron | 2.3 mg | 13% |
| Magnesium | 51 mg | 16% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 242 mg | 35% |
| Potassium | 713 mg | 15% |
| Selenium | 23.7 µg | 43% |
| Sodium | 280 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 94.7 µg | 24% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 243 mg | 57% |
| Vitamin A | 140 µg | 20% |
| Vitamin C | 40.2 mg | 54% |
| Vitamin D (D2 + D3) | 61.5 IU | 10% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 18.1 µg | 20% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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