Recipes · Palestinian · Breakfast
Ijjeh (Palestinian Herb Omelette)
One serving has 298 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (572%), choline (70%), selenium (61%), vitamin C (55%), riboflavin (48%) and vitamin A (41%). Ready in 17 minutes.
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- Preparation: 10 min
- Cooking: 7 min
- Makes: 1 serving (171 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free, Low carb
- Contains: egg, gluten
Ingredients
- 100 g Eggs, whole, raw
- 30 g Parsley, fresh
- 20 g Onions, raw
- 8 g Flour, all-purpose
- 1 g Salt
- 0.3 g Black pepper
- 12 g Vegetable oil
Method
- Finely chop the parsley and onion and mix with the flour, salt and pepper in a bowl.
- Beat in the eggs until you have a thick, herb-flecked batter.
- Heat the oil in a small frying pan over medium heat.
- Pour in the batter, spread it evenly, and fry for 3-4 minutes until set and golden underneath.
- Flip carefully (or finish under a hot grill) and cook 2-3 minutes more until fully set and golden on both sides; slide onto a plate and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 298 kcal | 14% |
| Carbohydrates | 10.8 g | |
| Water | 121 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 14.5 g | 30% |
| Tryptophan | 0.19 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.74 g | |
| Leucine | 1.2 g | |
| Lysine | 0.99 g | |
| Methionine | 0.41 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.95 g | |
| Histidine | 0.35 g | |
| Fat | 21.9 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 8.9 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 5 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 372 mg | |
| Calcium | 105 mg | 10% |
| Copper | 0.14 mg | 16% |
| Iron | 4.1 mg | 23% |
| Magnesium | 31.3 mg | 10% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 230 mg | 33% |
| Potassium | 346 mg | 7% |
| Selenium | 33.6 µg | 61% |
| Sodium | 547 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 0.97 mg | 7% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 111 µg | 28% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 299 mg | 70% |
| Vitamin A | 286 µg | 41% |
| Vitamin C | 41.4 mg | 55% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 515 µg | 572% |
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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