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Preparation
Wash and chop the tomatoes, capsicum, carrot, onion, green chilies, coriander leaves and keep them aside.
- Serving Size 1 Large Piece (50 g)
- Calories49.2 kcal
- Carbs1.5 g (5.9 kcal)
- Protein3.4 g (13.6 kcal)
- Fats3.3 g (29.8 kcal)
Vegetable egg omelette recipe
Cooking time: 5 minutes
Serves: 9 persons
Ingredients
Capsicum green
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Whole egg raw
200 Grams
Rice bran oil
2 Tea Spoon
Salt
2 Grams
Ginger garlic paste
2 Grams
Garam masala powder
2.5 Grams
Red chilli powder
2.5 Grams
Instructions
1
2
Beating the eggs
In a bowl take the chopped vegetables, add all the spices and salt. Mix well. Now add four whole eggs and beat it well.
3
Cook the eggs
Heat a nonstick pan add oil. Once warm, pour the beaten eggs mixture and spread evenly. Once done flip the omelette over to cook the other side.Once done and the omelette is cooked firm, turn off the heat and allow the omelette to remain in the pan for a minute more. Then transfer it on to a plate.
4
Serve
Serve it with rice, roti or bread.
Nutrition Label
Vegetable egg omelette
- Serving Size1 Large Piece (50 g)
- Calories49.2 kcal
- Carbs1.5 g
- Fiber0.9 g
- Sugar0.6 g
- Protein3.4 g
- Fat3.3 g
- Saturated fat0.9 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.7 g
- Cholesterol81.3 mg
- Sodium92.4 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Vegetable egg omelette | Masala amlet | Masala omelette | Masala cheese omelette |
|---|---|---|---|---|
| Calories | 49.2 kcal | 65.5 kcal | 65.5 kcal | 71.2 kcal |
| Carbs | 1.5 g | 1.8 g | 1.8 g | 1.9 g |
| Protein | 3.4 g | 3.2 g | 3.2 g | 4 g |
| Fat | 3.3 g | 5 g | 5 g | 5.3 g |
| Fiber | 0.9 g | 1 g | 1 g | 0.8 g |
| Sugar | 0.6 g | 0.7 g | 0.7 g | 0.9 g |
| Sodium | 92.4 mg | 160.8 mg | 160.8 mg | 154.4 mg |
| Cholesterol | 81.3 mg | 73.2 mg | 73.2 mg | 75 mg |
Vegetable egg omelette is a good source of vitamin C, alpha-carotene, biotin, and an excellent source of beta carotene, lutein, and selenium. HINT: Do not eat more than one medium piece per day as it contains high cholesterol.