Pan-Indian · Tiffin · Contains egg
Masala omelette with phulka
Vegetable omelette and wheat roti
- Energy
- 373 kcal
- Protein
- 22.7 g
- Fibre
- 7.04 g
- Time
- 20 min
Per serving, 255 g (1 phulka: 170 g).1 Good for breakfast.
One serving gives you
- 46%of the day’s folate
- 43%of the day’s vitamin B12
- 40%of the day’s vitamin A
- 23%of the day’s zinc
Nutrition facts
One serving, 255 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy373 kcal21%
Carbohydrates
- Carbohydrate33.2 g12%
- Fibre7.04 g28%
- Soluble fibre1.26 g
Fats
- Fat16.5 g34%
- Saturated fat limit4.61 g23% of limit
- Monounsaturated fat6.52 g
- Polyunsaturated fat3 g
- Omega-62.73 g35%
- Omega-30.14 g14%
- EPA + DHA94.6 mg
- Cholesterol limit458 mg
Protein and amino acids
- Protein22.7 g45%
- Histidine920 mg153%
- Isoleucine583 mg49%
- Leucine1,697 mg73%
- Lysine1,558 mg144%
- Methionine + cystine2,915 mg486%
- Phenylalanine + tyrosine2,140 mg255%
- Threonine1,225 mg292%
- Tryptophan328 mg156%
- Valine1,272 mg163%
Vitamins
- Vitamin A334 µg40%
- Vitamin B10.27 mg19%
- Vitamin B20.33 mg17%
- Vitamin B31.42 mg13%
- Vitamin B52.43 mg49%
- Vitamin B60.39 mg21%
- BiotinNot in the source data
- Folate102 µg46%
- Vitamin B120.95 µg43%
- Vitamin C19.1 mg29%
- Vitamin D1.05 µg7%
- Vitamin E3.12 mg42%
- Vitamin K131 µg238%
Minerals
- Calcium112 mg11%
- ChromiumNot in the source data
- Copper0.4 mg24%
- IodineNot in the source data
- Iron5.36 mg18%
- Magnesium107 mg29%
- Manganese1.81 mg45%
- MolybdenumNot in the source data
- Phosphorus397 mg40%
- Potassium612 mg17%
- Selenium75.2 µg188%
- Sodium limit327 mg16% of limit
- Zinc3.09 mg23%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Egg, whole, raw kodiguddu125 g
- Wheat flour, atta godhuma pindi45 g
- Spinach palakura30 g
- Groundnut oil palli nune4 g
- Onion, big ullipaya20 g
- Tomato, ripe, local25 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.4 g
Method
About 20 minutes.
- 1
Beat 125 g egg with chopped onion, tomato, spinach, chilli, coriander and salt.
- 2
Cook in 4 g groundnut oil on a hot pan, folding when set.
- 3
Make phulkas from 45 g whole-wheat flour.