Heart-Healthy Turkish Menemen

Indulge in the vibrant flavors of **Heart-Healthy Turkish Menemen**, a wholesome twist on the classic Turkish breakfast dish. This nutrient-packed recipe combines heart-friendly ingredients like extra-virgin olive oil, fresh tomatoes, and colorful bell peppers, all gently simmered to create a rich, savory base. Fragrant spices like cumin and paprika elevate the dish, while perfectly poached eggs add protein and creaminess. Topped with a sprinkle of fresh parsley and served with optional whole grain bread, this one-pan wonder is ready in just 25 minutes, making it ideal for busy mornings or a cozy brunch. Perfectly balanced, flavorful, and packed with antioxidants, this Menemen is a delicious way to embrace healthy eating without compromising on taste!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 medium, diced yellow onion
• 1 medium, diced green bell pepper
• 1 medium, diced red bell pepper
• 2 minced garlic cloves
• 4 medium, finely chopped ripe tomatoes
• 0.5 teaspoon ground cumin
• 0.5 teaspoon paprika
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon salt
• 4 large eggs
• 2 tablespoons, chopped fresh parsley
• 4 slices (for serving, optional) whole grain bread

Directions

Step 1

Heat the olive oil in a non-stick skillet over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the diced green and red bell peppers and cook for another 5 minutes until the peppers are tender.

Step 4

Add the minced garlic and cook for another 30 seconds until fragrant, stirring frequently to avoid burning.

Step 5

Add the chopped tomatoes to the skillet and stir. Reduce the heat to medium-low and let the mixture simmer for 5-7 minutes until the tomatoes break down and form a slightly thickened sauce.

Step 6

Stir in the ground cumin, paprika, black pepper, and salt, mixing well to evenly season the tomato mixture.

Step 7

Using a spoon, create 4 small wells in the tomato mixture. Crack one egg into each well.

Step 8

Cover the skillet with a lid and let the eggs cook gently for 5-7 minutes until the whites are set but the yolks remain runny, or to your desired level of doneness.

Step 9

Sprinkle the chopped fresh parsley over the dish before serving.

Step 10

Serve hot with slices of whole grain bread on the side, if desired.

Nutrition Facts

Serving size	1228.5 grams (1228.5g)

Amount per serving	% Daily Value*
Calories	952

Total Fat 41.00g	53%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 2.40g
Cholesterol 744mg	248%
Sodium 1386mg	60%
Total Carbohydrate 106.00g	39%
Dietary Fiber 23.40g	84%
Total Sugars 34.00g
Protein 49.90g	100%

Vitamin D 160IU	800%
Calcium 372mg	29%
Iron 12mg	64%
Potassium 2587mg	55%

*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.

Source of Calories

Fat: 37.2%

Protein: 20.1%

Carbs: 42.7%