Recipes · Bulgarian · Breakfast
Mish-Mash
One serving has 331 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin C (79%), vitamin K (74%), choline (73%), riboflavin (68%), selenium (64%) and cobalamin (58%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (311 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg
Ingredients
- 100 g Eggs, whole, raw
- 100 g Tomatoes, raw
- 50 g Bell pepper, green, raw
- 20 g Onions, raw
- 30 g Feta cheese
- 8 g Olive oil
- 0.2 g Black pepper
- 3 g Parsley, fresh
Method
- Warm the olive oil in a pan and soften the onion and green pepper for 4-5 minutes.
- Add the chopped tomatoes and cook for 5 minutes until they break down slightly.
- Crumble the feta into the pan and let it warm through for a minute.
- Beat the eggs and pour them over the vegetables, stirring gently until just set but still soft.
- Season with black pepper (the feta already adds plenty of salt).
- Scatter with parsley and serve hot with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 331 kcal | 16% |
| Carbohydrates | 10.3 g | |
| Water | 255 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 18.5 g | 38% |
| Tryptophan | 0.24 g | |
| Threonine | 0.8 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.5 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.2 g | |
| Histidine | 0.45 g | |
| Fat | 24.3 g | |
| Monounsaturated | 10.9 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 399 mg | |
| Calcium | 229 mg | 23% |
| Copper | 0.19 mg | 21% |
| Iron | 2.7 mg | 15% |
| Magnesium | 37.5 mg | 12% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 341 mg | 49% |
| Potassium | 530 mg | 11% |
| Selenium | 35.3 µg | 64% |
| Sodium | 493 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 85 µg | 21% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 310 mg | 73% |
| Vitamin A | 261 µg | 37% |
| Vitamin C | 59.4 mg | 79% |
| Vitamin D (D2 + D3) | 86.8 IU | 14% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 66.9 µg | 74% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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