Recipes · Iranian · Breakfast
Nargesi (Persian Spinach and Egg)
One serving has 348 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin K (1075%), vitamin A (167%), manganese (134%), folate (113%), choline (80%) and vitamin C (80%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (357 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg, nut
Ingredients
- 200 g Spinach, raw
- 30 g Onions, raw
- 5 g Garlic, raw
- 100 g Eggs, whole, raw
- 0.5 g Turmeric
- 10 g Butter, unsalted
- 10 g Walnuts
- 1 g Salt
- 0.3 g Black pepper
Method
- Melt the butter in a pan and cook the chopped onion and garlic over medium heat until soft and golden, about 6 minutes.
- Add the spinach in batches, letting each wilt down before adding more, and cook until all the liquid has evaporated.
- Stir in the turmeric, chopped walnuts, salt and pepper.
- Make two wells in the spinach and crack an egg into each, or beat and pour over the top.
- Cover and cook over low heat 4-5 minutes until the eggs are fully set and cooked through, then serve hot with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 348 kcal | 16% |
| Carbohydrates | 14.3 g | |
| Water | 291 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 20.6 g | 43% |
| Tryptophan | 0.27 g | |
| Threonine | 0.88 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.3 g | |
| Methionine | 0.52 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.3 g | |
| Histidine | 0.49 g | |
| Fat | 25 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 394 mg | |
| Calcium | 285 mg | 28% |
| Copper | 0.53 mg | 59% |
| Iron | 7.9 mg | 44% |
| Magnesium | 192 mg | 62% |
| Manganese | 2.4 mg | 134% |
| Phosphorus | 351 mg | 50% |
| Potassium | 1,379 mg | 29% |
| Selenium | 34.2 µg | 62% |
| Sodium | 691 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.87 mg | 79% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 451 µg | 113% |
| Cobalamin (vitamin B12) | 0.91 µg | 38% |
| Choline | 341 mg | 80% |
| Vitamin A | 1,167 µg | 167% |
| Vitamin C | 60.1 mg | 80% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 5.5 mg | 36% |
| Vitamin K | 968 µg | 1075% |
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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