receta de tortilla de espinaca
receta de tortilla de espinaca

Spinach Omelet: Healthy and Fluffy Recipe for a Perfect Dinner

Esta tortilla de espinaca es una opción deliciosa y saludable para cualquier ocasión. Con espinacas frescas, huevos y un toque de queso, esta tortilla es fácil de preparar y está llena de sabor. Ideal para un desayuno rápido, un almuerzo ligero o una cena reconfortante, esta receta seguramente complacerá a toda la familia


Spinach Omelet

Spinach Omelet

Discover a delicious and nutritious way to incorporate spinach into your diet with this easy spinach omelet recipe. With just a few simple ingredients, you'll be able to create a satisfying, healthy meal in no time. Perfect for breakfast, lunch, or dinner, this omelet is a versatile option that is sure to become a favorite in your kitchen.

Curse Recipeskitchen VegetarianDifficulty Easy
Amount

4

Portions
Preparation

15

minute
cooking

15

minute
Calories

180

kcal

Ingredients:

  • 200 grams of espinacas frescas lavadas y picadas

  • 6 eggs

  • 1 medium chopped onion

  • 2 cloves chopped garlic

  • 50 grams of queso rallado (opcional)

  • Salt and pepper to taste

  • oliva oil

Instructions

  • In a large skillet, heat a couple tablespoons of olive oil over medium heat. Add the chopped onion and minced garlic cloves and sauté until golden and fragrant.
  • Add the chopped spinach to the pan and cook until wilted, stirring occasionally. This should take about 3-5 minutes.
  • While the spinach is cooking, beat the eggs in a large bowl. Add salt, pepper and the grated cheese (if using).
  • Once the spinach is ready, add it to the egg mixture and stir well to evenly distribute the ingredients.
  • In the same pan where you cooked the spinach and onion, add a little more oil if necessary and heat it over medium heat. Pour the egg and spinach mixture into the skillet.
  • Cook the tortilla over medium heat for about 5-7 minutes, or until the edges are golden brown and the top is almost cooked.
  • To flip the omelette, place a large plate over the skillet and flip the omelet over on the plate. Then, slide the omelet back into the pan and cook for another 3-5 minutes, or until completely cooked.
  • Once ready, remove the tortilla from the heat and let it cool slightly before cutting it into portions and serving. You can accompany it with a fresh salad or enjoy it alone. Enjoy!

Tips

  • Dry the spinach well: Before adding them to the pan, be sure to dry the spinach well after washing it to prevent the omelette from becoming watery.
  • Add variety of ingredients: Experiment by adding other vegetables such as mushrooms, peppers or tomatoes to the mixture to give the tortilla more flavor and texture.
  • Control the heat: Cook the tortilla over medium heat to prevent it from burning on the outside before it is completely cooked on the inside. You can also cover the pan so it cooks evenly.
  • Usa una sartén antiadherente: This will make it easier to flip the tortilla without it sticking or breaking.
  • Customize the seasoning: Try different herbs and spices like oregano, thyme, or even a touch of smoked paprika to add more flavor to the omelet.
  • Serve with accompaniments: Acompaña la tortilla con una salsa fresca como salsa de tomate, guacamole o salsa picante para realzar su sabor.
  • Prepare in advance: This tortilla can be easily refrigerated and reheated, making it ideal for making ahead and taking as a lunch or snack during the week.

Nutritional information

  • Total number of serves: 1
  • Calories 180kcal
  • Carbohydrates 7g
  • Protein 11g
  • Fat 12g
  • Fiber 2g
tortilla de espinaca
tortilla de espinaca

Spinach Omelette and its health benefits

  • High nutrient content: Spinach is an excellent source of vitamins and minerals, including vitamin A, vitamin C, vitamin K, folic acid, iron and calcium, which promotes overall good health.
  • Rich in antioxidants: Spinach contains antioxidants such as lutein and zeaxanthin, which can help protect the eyes against oxidative damage and reduce the risk of eye diseases.
  • Support for cardiovascular health: The presence of nutrients such as folic acid, potassium, and dietary fiber in spinach may contribute to heart health by lowering blood pressure and improving vascular function.
  • Bone health promotion: The calcium and vitamin K present in spinach are important for bone health and can help prevent bone loss and reduce the risk of osteoporosis.
  • Helps in digestion: The dietary fiber in spinach may promote digestive health by improving intestinal regularity and supporting the growth of beneficial bacteria in the intestine.
  • Weight control: Spinach is low in calories but rich in nutrients, making it ideal to include in a weight management diet as it can help maintain satiety and reduce total caloric intake.

Vegetarianism in this recipe

Vegetarianism is a philosophy of life that promotes the consumption of foods of plant origin and the exclusion of animal meat from the diet. By adapting the spinach omelet recipe to make it vegetarian, we are offering a culinary option that aligns with the ethical and dietary principles of those who follow this practice.

This vegetarian spinach omelet recipe is a great way to incorporate more vegetables and nutrients into your diet without using meat. By eliminating meat, you reduce your intake of saturated fat and cholesterol, which can contribute to a healthier, more balanced diet.

Additionally, this recipe demonstrates the versatility and creativity in vegetarian cooking. By using fresh spinach, eggs, and other plant-based ingredients, you create a tasty and nutritious omelet that can satisfy vegetarians and non-vegetarians alike.

In short, by adapting recipes like this spinach omelette to make them vegetarian, you promote a healthier, ethical and sustainable lifestyle, while enjoying delicious and nutritious culinary options.

An additional reflection is that, by opting for vegetarian recipes like this spinach omelet, we are not only making positive decisions for our health and the environment, but also for animal welfare. By avoiding meat consumption, we are reducing the demand for animal products, which can help reduce the number of animals raised in confinement and the cruelty associated with the meat industry.

Additionally, by exploring vegetarian and vegan options in our diet, we are expanding our culinary repertoire and discovering new flavors and ingredient combinations that can be just as satisfying and delicious as traditional recipes that include meat.

Ultimately, by making conscious choices about our diet, we are contributing to a more compassionate, healthy and sustainable world for everyone: humans, animals and the planet as a whole.


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Image credit: Freepiks