Everyday dinners & traybakes · 2 servings

Eggs in spiced tomato & capsicum with wholemeal toast

Name: Eggs in spiced tomato & capsicum with wholemeal toast
Prep time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: Egg — 200 g; tomatoes, canned, diced — 400 g; red capsicum — 150 g; onion — 100 g; ground cumin — 2 g; Paprika, dry powder — 2 g; olive oil — 10 g; Helga's Traditional Wholemeal bread, toasted (weighed after toasting) — 140 g

Eggs gently cooked in a cumin and paprika tomato sauce with capsicum, served with wholemeal toast. A 25-minute vegetarian dinner.

Scrambles & egg dishes

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At a glance

Vegetarian · 10 minutes active preparation · 25 minutes total · meal

Method range: 1–4 servings.

Contains: egg, gluten, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1879 kJ
Protein: 24.7 g
Carbs: 45.3 g
Fat: 16.2 g

Iron: 6.3 mg
Calcium: 225.3 mg
Folate: 423.4 µg
Vitamin C: 193.6 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Published cooking factors do not cover every nutrient. Unadjusted amounts remain estimates.
Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

Make servings

Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Egg200 g
tomatoes, canned, diced400 g
red capsicum150 g
onion100 g
ground cumin2 g
Paprika, dry powder2 g
olive oil10 g
Helga's Traditional Wholemeal bread, toasted (weighed after toasting)140 g

Method

Heat the olive oil in a large frying pan over medium heat. Cook the sliced onion and capsicum for 6 minutes.
Stir in the ground cumin and paprika for 30 seconds, then add the tomatoes and simmer for 8 minutes.
Make 4 hollows in the sauce and crack in the eggs. Cover with a lid and cook for 6–8 minutes, until the whites are set.
Meanwhile, toast the Helga's Traditional Wholemeal bread, weigh 140 g of finished toast and serve alongside.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1879 kJCooking estimate incomplete	—
	24.7 gCooking estimate incomplete	—
	16.2 gCooking estimate incomplete	—
	10.1 gCooking estimate incomplete	40%AI · reported contribution only
	45.3 gCooking estimate incomplete	—
	225 mgCooking estimate incomplete	23%RDI · reported contribution only
	104 µgCooking estimate incomplete	70%RDI · reported contribution only
	6.3 mgCooking estimate incomplete	35%RDI · reported contribution only
	1.19 µgCooking estimate incomplete	50%RDI · reported contribution only
	423 µgCooking estimate incomplete	106%RDI · reported contribution only
	193.6 mgCooking estimate incomplete	430%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner. Uses plain paprika to match the AFCD spice record; no assumed smoked-product composition. Bread is specified as Helga’s Traditional Wholemeal 750 g loaf for dated ingredient exclusions: soy, wheat and gluten present; sesame cross-contact remains unknown. Source composition uses AFCD toasted wholemeal at 140 g weighed after toasting, not raw bread with unmodelled toasting. Label review expires 2027-01-04; generic AFCD nutrition can differ from this product.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Uses plain paprika to match the AFCD spice record; no assumed smoked-product composition. Bread is specified as Helga’s Traditional Wholemeal 750 g loaf for dated ingredient exclusions: soy, wheat and gluten present; sesame cross-contact remains unknown. Source composition uses AFCD toasted wholemeal at 140 g weighed after toasting, not raw bread with unmodelled toasting. Label review expires 2027-01-04; generic AFCD nutrition can differ from this product.

Egg: Weighed edible quantity for the whole two-serving recipe.
tomatoes, canned, diced: Weighed edible quantity for the whole two-serving recipe.
red capsicum: Weighed edible quantity for the whole two-serving recipe.
onion: Weighed edible quantity for the whole two-serving recipe.
ground cumin: Weighed edible quantity for the whole two-serving recipe.
Paprika, dry powder: Weighed edible quantity for the whole two-serving recipe. Uses plain paprika to match the AFCD spice record; no assumed smoked-product composition.
olive oil: Weighed edible quantity for the whole two-serving recipe.
Helga's Traditional Wholemeal bread, toasted (weighed after toasting): Use the specified loaf for this ingredient-exclusion review. Weigh 140 g total after toasting; this is a recipe quantity, not an assumed raw-to-toast conversion. Nutrition uses generic AFCD toasted wholemeal bread.

AFCD attribution, data & methods

Food matches used for nutrition

Egg: Egg, chicken, whole, raw
tomatoes, canned, diced: Tomato, whole, canned in tomato juice, undrained
red capsicum: Capsicum, red, fresh, raw
onion: Onion, mature, brown skinned, peeled, raw
ground cumin: Cumin (cummin) seed, dried, ground
Paprika, dry powder: Paprika, dry powder
olive oil: Oil, olive
Helga's Traditional Wholemeal bread, toasted (weighed after toasting): Bread, from wholemeal flour, toasted