Recipes · Indian · Breakfast
Masala Omelette (Indian Omelette with Onion, Tomato, Chilli and Coriander)
One serving has 387 kcal and 19 g protein, and at least a fifth of a woman's daily need of selenium (80%), choline (70%), riboflavin (56%), phosphorus (40%), pantothenic acid (39%) and cobalamin (37%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (233 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten
Ingredients
- 100 g Eggs
- 30 g Red onion
- 30 g Tomato
- 4 g Green chilli
- 4 g Coriander leaves
- 0.2 g Ground turmeric
- 0.3 g Red chilli powder
- 0.1 g Black pepper
- 0.5 g Salt
- 8 g Vegetable oil
- 56 g White bread (2 slices), toasted
Method
- Finely chop the onion, the tomato (seeds scooped out), the green chilli and the coriander.
- Beat the eggs in a bowl with the salt, turmeric, chilli powder and pepper until frothy, then stir in the chopped vegetables.
- Heat the oil in a 20 cm frying pan over medium heat. Pour in the egg mixture and tilt the pan to spread it evenly. Cook for 2-3 minutes, until the underside is golden and the top almost set.
- Flip it over (slide it onto a plate and turn it back into the pan) and cook for 1 more minute.
- Toast the bread meanwhile, and serve the omelette hot, folded, with the toast, and ketchup or green chutney if you like, as Indian street stalls do.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 387 kcal | 18% |
| Carbohydrates | 33.1 g | |
| Water | 158 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.17 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.1 g | |
| Lysine | 0.94 g | |
| Methionine | 0.38 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.51 g | |
| Valine | 0.87 g | |
| Histidine | 0.32 g | |
| Fat | 19.7 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 372 mg | |
| Calcium | 189 mg | 19% |
| Copper | 0.19 mg | 21% |
| Iron | 4 mg | 22% |
| Magnesium | 36.5 mg | 12% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 283 mg | 40% |
| Potassium | 364 mg | 8% |
| Selenium | 43.9 µg | 80% |
| Sodium | 608 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 61 µg | 15% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 299 mg | 70% |
| Vitamin A | 195 µg | 28% |
| Vitamin C | 17.3 mg | 23% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 30.9 µg | 34% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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