Low Sodium Turkish Menemen
Indulge in the vibrant flavors of this Low Sodium Turkish Menemen, a heart-healthy twist on a traditional breakfast favorite! This savory dish combines fresh, wholesome ingredients like juicy tomatoes, sweet green bell peppers, and creamy eggs, all delicately seasoned with unsalted ground paprika, cumin, and crushed red pepper flakes for a burst of flavor without the salt. Perfectly sautéed onions and garlic create a rich base, while fresh parsley adds a pop of color and brightness to the finished skillet. In just 25 minutes, you can enjoy this protein-packed, low-sodium vegetarian meal that pairs beautifully with crusty bread or crisp vegetables. It's a simple yet satisfying option for breakfast, brunch, or even a quick dinner, showcasing the authenticity of Turkish cuisine while catering to health-conscious cooks.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium, finely chopped Yellow onion
- 1 medium, diced Green bell pepper
- 3 medium, finely diced Tomatoes
- 2 cloves, minced Garlic
- 1 teaspoon Ground paprika (unsalted)
- 0.5 teaspoons Ground cumin
- 0.25 teaspoon Crushed red pepper flakes
- 4 whole, lightly beaten Large eggs
- 2 tablespoons, chopped Fresh parsley
- 0.5 teaspoons, freshly ground Black pepper
Instructions
Heat the olive oil in a medium-sized skillet over medium heat.
Add the finely chopped onion and sauté for 2-3 minutes until softened and translucent.
Stir in the diced green bell pepper and cook for another 3-4 minutes, until tender.
Add the minced garlic and cook for 30 seconds, being careful not to let it burn.
Mix in the diced tomatoes, ground paprika, ground cumin, and crushed red pepper flakes. Cook the mixture for 5-7 minutes, stirring occasionally, until the tomatoes break down and form a slightly thick sauce.
Reduce the heat to low and slowly pour the lightly beaten eggs into the skillet, stirring gently to combine them with the vegetable mixture.
Continue to cook on low heat, stirring occasionally, until the eggs are cooked to your desired consistency (soft and creamy or fully set).
Season the dish with freshly ground black pepper to taste and sprinkle with chopped fresh parsley before serving.
Serve immediately with crusty bread, pita, or a side of fresh vegetables.
Nutrition Facts
Calories |
700 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 313 mg | 14% | |
| Total Carbohydrate | 42.3 g | 15% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 19.1 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 233 mg | 18% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1756 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
