Recipes · Yemeni · Breakfast
Fatoot (Yemeni Bread and Egg Scramble)
One serving has 450 kcal and 20 g protein, and at least a fifth of a woman's daily need of selenium (91%), choline (74%), riboflavin (65%), thiamin (45%), phosphorus (42%) and vitamin A (40%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (278 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 70 g Flatbread (khubz or pitta), day-old
- 10 g Ghee (samn)
- 30 g Onion
- 4 g Green chilli
- 60 g Tomato
- 100 g Eggs
- 0.3 g Ground cumin
- 0.2 g Black pepper
- 0.3 g Salt
- 3 g Coriander leaves
Method
- Tear the bread into small pieces about 2 cm across. Day-old bread is best, as it crisps without going soggy.
- Melt the ghee in a frying pan over medium heat and toast the bread for 3-4 minutes, stirring, until crisp and golden at the edges. Tip it onto a plate.
- In the same pan cook the chopped onion for 3 minutes, then add the sliced chilli and chopped tomato and cook for 3 minutes more, until soft.
- Beat the eggs with the cumin, pepper and salt. Put the bread back in the pan, pour the eggs over and stir gently for 1-2 minutes, until they have just set and coat every piece.
- Scatter with chopped coriander and serve hot. Yemenis eat fatoot for breakfast with sweet spiced tea, and also make a sweet version with honey and samn instead of the eggs.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 450 kcal | 21% |
| Carbohydrates | 45.6 g | |
| Water | 188 mL | |
| Fiber | 3 g | 10% |
| Protein | 20 g | 42% |
| Tryptophan | 0.25 g | |
| Threonine | 0.76 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.6 g | |
| Lysine | 1.1 g | |
| Methionine | 0.5 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.69 g | |
| Valine | 1.2 g | |
| Histidine | 0.46 g | |
| Fat | 20.6 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 398 mg | |
| Calcium | 136 mg | 14% |
| Copper | 0.26 mg | 29% |
| Iron | 4.1 mg | 23% |
| Magnesium | 43 mg | 14% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 294 mg | 42% |
| Potassium | 446 mg | 9% |
| Selenium | 49.9 µg | 91% |
| Sodium | 640 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.72 mg | 65% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 139 µg | 35% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 313 mg | 74% |
| Vitamin A | 282 µg | 40% |
| Vitamin C | 21 mg | 28% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 16.4 µg | 18% |
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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