Vegetable Omelet
Vegetable Omelet - Vegetable omelet with peppers - full of satisfying flavors
Healthy, because
Even smarter
Nutritional values
This is a variation of the Basque original dish called "Piperade." Our version tastes just as delicious, but it gets by with much less fat.
In the Basque Country, the vegetable omelet is particularly popular with fried Bayonne ham. If you want to include meat in this dish, it is best to use lean ham and add it to the pan with the egg mixture. For an even healthier version use low-fat sour cream instead of regular sour cream.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 67.6 μg | (113 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 21.1 μg | (47 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 511 mg | (13 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 245 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 onion
- 2 small Bell pepper (1 red, 1 yellow, each about 4 ounces)
- 2 Tomatoes (about 5-6 ounces)
- 1 sprig thyme
- 1 garlic clove
- 1 Tbsp olive oil
- 2 eggs
- 2 Tbsps Sour cream (about 2 ounces)
- salt
- peppers
- Nutmeg
- 6 sprigs smooth parsley
Kitchen utensils
Preparation steps
Peel and chop the onion.
Halve the bell peppers, remove seeds, rinse and cut into thin strips.
Remove stems from tomatoes, dip tomatoes in boiling water, remove, rinse in cold water and remove the skins. Dice the tomatoes.
Rinse thyme, shake dry, pluck leaves and chop finely.
Peel and halve the garlic. Rub a non-stick pan with the halved garlic clove.
Heat oil in the pan. Sauté onion and thyme over medium heat.
Add bell peppers and sauté 2-3 minutes. Add the diced tomatoes and cook for another 2-3 minutes.
Whisk together eggs and sour cream and season with salt, pepper and grated nutmeg. Pour egg mixture over the vegetables and cook until thickened over low heat, 5-8 minutes to taste (depending on how firm you prefer the eggs).
Rinse the parsley, shake dry, pluck leaves and chop. Sprinkle on the omelet and serve.
