Potato & red onion tortilla
Discover the delicious blend of sweet and regular potatoes in this Potato & Red Onion Tortilla recipe. With red pepper, fresh parsley, and garlic adding vibrant flavors and only a touch of olive oil, this healthy dish is perfect for any meal. Easy and nutritious, it’s a must-try!
- 25 Apr 2024
- Cook time 50 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Potato & Red Onion Tortilla is a delicious and hearty dish that brings together the comforting flavors of sweet and regular potatoes with the bold taste of red onion and red pepper. It's a versatile recipe perfect for any meal, whether it's breakfast, brunch, or dinner. Plus, this dish is packed with nutrients and uses a blend of egg whites for a lighter, healthier version of the traditional Spanish tortilla.
Ingredients:
Instructions:
- Peel and thinly slice the sweet potatoes and regular potatoes.
- Thinly slice the red pepper and onion.
- Mince the garlic cloves.
- Chop the fresh parsley.
- In a large, deep non-stick frying pan, add the sweet potatoes, regular potatoes, and 1/2 cup of water.
- Cover the pan and cook over medium heat for about 10-15 minutes, or until the potatoes are tender. Stir occasionally to prevent sticking. Drain any excess water if necessary and set the potatoes aside.
- Using the same frying pan, lightly spray it with the cooking spray oil and add the olive oil.
- Heat the pan over medium heat, then add the sliced red pepper and onion. Sauté for about 5 minutes, or until the vegetables are softened.
- Add the minced garlic and continue to sauté for another 1-2 minutes or until fragrant.
- Return the cooked potatoes to the pan with the sautéed vegetables. Gently mix them together to distribute the ingredients evenly.
- In a large bowl, whisk the egg whites until they become slightly frothy.
- Stir in the chopped fresh parsley.
- Pour the egg white mixture evenly over the potato and vegetable mixture in the pan, ensuring that the egg whites cover all the ingredients.
- Reduce the heat to low and cover the pan. Let the tortilla cook for about 10-12 minutes, or until the egg whites are fully set. Avoid stirring during this step.
- Once the tortilla is set, you can use a large plate to invert the tortilla and slide it back into the pan to cook the underside for an additional 2-3 minutes if needed for even cooking.
- Remove the tortilla from the pan and let it cool for a few minutes before slicing.
- Serve warm or at room temperature.
Tips:
- Make sure to slice the sweet potatoes and regular potatoes thinly and uniformly to ensure they cook evenly.
- Use a non-stick skillet to prevent the tortilla from sticking and to make flipping easier.
- Don't over-beat the egg whites; just mix them lightly to maintain a fluffy texture.
- Let the tortilla cool slightly before slicing to allow it to set and make it easier to cut.
- Feel free to add other herbs or spices to taste; a pinch of smoked paprika can add a nice touch of flavor.
- Serve with a side salad or a dollop of Greek yogurt for a complete meal.
Enjoy your flavorful and nutritious Potato & Red Onion Tortilla, whether hot or at room temperature. This dish is not only delicious but also offers a balance of proteins, carbs, and healthy fats. It's ideal for sharing with family and friends or storing leftovers for a quick meal later.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 250kcal | 10% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 55g | 15% |
| Fiber 7g | 20% |
| Sugar 9g | 9% |
| Fat | |
| Fat 2.60g | 3% |
| Saturated 0.41g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 750ug | 83% |
| Choline 36mg | 6% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.33mg | 26% |
| Vitamin B3 2.49mg | 16% |
| Vitamin B6 0.79mg | 46% |
| Vitamin B9 54ug | 14% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 66mg | 71% |
| Vitamin E 0.62mg | 4% |
| Vitamin K 45ug | 39% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 2.24mg | 20% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 1190mg | 35% |
| Selenium, Se 10ug | 19% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 0.94mg | 9% |
| Water | |
| Water 330g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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