Recipes · Israeli · Breakfast
Israeli Breakfast (Eggs, Chopped Salad, Soft Cheeses, Tahini and Bread)
One serving has 569 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin K (131%), selenium (101%), manganese (84%), choline (79%), phosphorus (78%) and riboflavin (74%). Ready in 21 minutes.
- Preparation: 15 min
- Cooking: 6 min
- Makes: 1 serving (456 g)
- Difficulty: Easy
- Diets: Vegetarian, High protein
- Contains: dairy, egg, gluten, sesame
Ingredients
- 100 g Eggs
- 80 g Cucumber
- 80 g Tomato
- 15 g Red onion
- 5 g Parsley, fresh
- 8 g Lemon juice
- 12 g Olive oil (for the salad, the labneh and frying)
- 50 g Cottage cheese
- 30 g Labneh (strained yogurt)
- 0.5 g Za'atar
- 10 g Tahini
- 15 g Black olives
- 50 g Wholemeal bread
- 0.5 g Salt
- 0.1 g Black pepper
Method
- Make the chopped salad: dice the cucumber and tomato very finely, about 5 mm, with the onion. Mix them with the chopped parsley, the lemon juice (keep a squeeze back for the tahini), 1 teaspoon of the olive oil and a pinch of salt. Chop it as close to serving as you can so it stays crisp.
- Stir the tahini with 1-2 tablespoons of cold water and the squeeze of lemon until it turns pale and smooth, like thick cream.
- Spread the labneh on a small plate, drizzle it with a little olive oil and sprinkle with za'atar. Spoon the cottage cheese and the olives into small bowls.
- Fry the eggs in the rest of the olive oil over medium heat for 3-4 minutes, until the whites are set and the edges crisp (or scramble them, as you like). Season with a pinch of salt and pepper.
- Serve everything together with the bread, so each mouthful can be mixed: egg with salad, bread with tahini or labneh. Tea or coffee goes with it.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 569 kcal | 27% |
| Carbohydrates | 36.9 g | |
| Water | 349 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 30.4 g | 63% |
| Tryptophan | 0.29 g | |
| Threonine | 0.93 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.58 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.4 g | |
| Histidine | 0.55 g | |
| Fat | 34.3 g | |
| Monounsaturated | 17 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 384 mg | |
| Calcium | 307 mg | 31% |
| Copper | 0.5 mg | 56% |
| Iron | 6.4 mg | 36% |
| Magnesium | 92.7 mg | 30% |
| Manganese | 1.5 mg | 84% |
| Phosphorus | 545 mg | 78% |
| Potassium | 771 mg | 16% |
| Selenium | 55.3 µg | 101% |
| Sodium | 860 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.81 mg | 74% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 2.6 mg | 53% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 338 mg | 79% |
| Vitamin A | 242 µg | 35% |
| Vitamin C | 24.4 mg | 33% |
| Vitamin D (D2 + D3) | 83.5 IU | 14% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 118 µg | 131% |
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
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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