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Egg-free menemen made with tomatoes and peppers
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tomato pepper menemen without egg (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 10.4 g of carbs, 2.3 g of protein, 5 g of fat and 2.7 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
2.3g
· 5% DV
Fat
5g
· 6% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 10% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2.7 g | 10% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 94 kcal |
| 1 tablespoon (mini) | 18 g | 9 kcal |
| 2 tablespoon (double) | 36 g | 19 kcal |
| 1 piece (half) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 cup (medium) | 220 g | 114 kcal |
| 1 serving (large) | 250 g | 130 kcal |
Calculated from 52 calories per 100 g.
Cook sliced peppers in a little oil until softened, add chopped or grated tomatoes, and simmer until the mixture reaches the thickness you like. Season with salt and spices; this version contains no egg to stir in at the end.
Tomato pepper menemen without egg is a Turkish skillet dish of tomatoes and peppers cooked together without the egg used in many menemen recipes. It is usually served hot, often with bread for scooping up the tomato mixture.
No, tomato pepper menemen without egg is a Turkish dish, while shakshuka is associated with North African and Middle Eastern cuisines. Both can feature tomatoes and peppers, but their usual seasonings and serving traditions differ.
Mild green peppers, such as Turkish sivri peppers, are a traditional choice for tomato pepper menemen without egg. You can add sweet red pepper for a sweeter flavor or a hot pepper if you want noticeable heat.
Yes, onion is a common addition to tomato pepper menemen without egg, although some cooks leave it out. If you use it, cook the onion with the peppers until soft before adding the tomatoes.
Tomato pepper menemen without egg can turn watery because ripe tomatoes release a lot of liquid. Simmer it uncovered so the excess moisture evaporates, stirring occasionally to keep the mixture from sticking.
Crusty bread or pide goes well with tomato pepper menemen without egg because it makes the saucy vegetables easy to eat. It also fits a Turkish-style breakfast spread with olives, cheese, and tea.
Yes, canned tomatoes work in tomato pepper menemen without egg, especially when fresh tomatoes are out of season. Drain off some of the liquid if they are very juicy, then simmer the mixture until it thickens.
Let leftover tomato pepper menemen without egg cool, then refrigerate it in a covered container rather than leaving it out. Reheat only the portion you plan to eat, in a pan or microwave, until steaming hot.
Yes, tomato pepper menemen without egg can be frozen in a sealed container once cooled. The peppers may be softer after thawing, so reheat it in a pan and stir as it warms to restore an even texture.
Vitamins
Vitamin C
50.4mg · 56% DV
Vitamin E
1.98mg · 13% DV
B6
0.22mg · 13% DV
Vitamin K
11.7µg · 10% DV
Minerals
Sodium
324mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
396mg · 12% DV
Phosphorus
50mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 94 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Tomato pepper menemen without egg is a Turkish-style pan-cooked dish of softened tomatoes and peppers, made without the eggs often stirred into menemen. It is commonly cooked at home, with onion and seasoning added according to taste.
In Turkey, it is usually served hot for breakfast, with bread for scooping up the juicy vegetables, and often alongside olives, cheese and tea. It also makes a simple light meal at other times of day. The dish is vegetable-forward and relatively low in calories, with 52 calories per 100 g. For a more filling plate, serve it with whole-grain bread; using a measured amount of oil keeps it lighter.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.