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Vegetable tortillas are by far, delicious and nutritious, so even my Mathias loves them, and is a good way to include vegetables in the diet of the smallest of the house, besides being a quick option for cooking, which can serve for both breakfasts and lunches and are really delicious. Spinach is a generous source of iron, folic acid and vitamin K, so it is ideal for people who suffer from anemia, as in the case of my mother and my younger brother, so including it in their diet is good for their process. On the other hand, it is good to know that the excess consumption of spinach is counterproductive for people with high uric acid values, rheumatic or arthritis processes, as well as renal lithiasis and liver problems.
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Leaving aside the pros and cons of spinach, it is delicious in omelets, stews and soufflés, so it is always good to eat a portion of spinach to keep our body balanced, on the other hand, this is an easy, quick and super delicious recipe, join me and I'll show you how to prepare it.
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Ingredientes
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6 | Eggs | 3 Cups | Spinach |
2 Tbsp | Chopped red bell pepper | 1/4 cup | chopped onion |
1 tsp | Minced garlic | 1 1/2 Tbsp | Olive oil |
Salt and pepper to taste | |
50gr | Ricotta cheese |
Preparation
Preparation time | 5 minutes |
Cooking Time | 30 minutes |
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We start by heating a frying pan very well and add the oil and then sauté the onion, the paprika and the chopped garlic, we will sauté until the onions crystallize, and at this point we add the spinach, I did not chop them, I just washed the leaves and drained them very well, we integrate the spinach a little bit to the rest of the vegetables and season with salt and pepper for the first time.
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Cook the spinach until wilted and soft, let cool, while the spinach cools, beat the eggs, add salt and pepper to taste, and beat with an electric whisk until they triple in size.
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When the spinach is cold, add the crumbled ricotta cheese and mix to integrate, then add the eggs that we have already beaten and integrate with wrapping movements so that the air we incorporated is not lost. Then in a very hot frying pan and that nothing sticks to it, we will put a 1/2 tablespoon of olive oil and pour the preparation, let it cook covered over medium-low heat until golden brown.
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Once it has browned on the bottom with the help of a flat plate the size of the pan we are going to turn our tortilla so that it does not fall apart when we turn it over, to do this we place the plate, hold it with one hand and with the other we turn the pan, and then put the tortilla back in the pan and let it cook for about 5 minutes over low heat.
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By beating the eggs until they triple their size, we are adding air to our omelet, which will result in a fluffy and larger omelet, very similar to a soufflé. I served this delight with whole wheat arepas, gluten-free corn flour, chia and flaxseed seeds and oats, smoked pork ham and mozzarella cheese, and the truth is that it was quite a succulent breakfast for everyone at home.
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Thank you for taking the time to read this post, if you have any questions, criticisms, or suggestions, I would appreciate it if you would put them in the comment box, and remember, you too can make magic in the kitchen wherever you go!
[ES]
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Las tortillas de vegetales son por mucho, deliciosas y nutritivas, por lo que hasta mi Mathias las ama, y es una buena manera de incluir vegetales en la alimentación de los más pequeños de la casa, además de ser una opción rápida para cocinar, que puede servirnos tanto para desayunos como para almuerzos y que son realmente deliciosas. Las espinacas puntualmente son una fuente generosa de hierro, acido fólico y vitamina K, por lo que es ideal para las personas que sufren de anemia, como el caso de mi madre y mi hermano menor, así que incluir estas en la alimentación de ellos es bueno para su proceso. Por otra parte, es bueno saber que el exceso de consumo de las espinacas es contraproducente para personas con valores altos de ácido úrico, procesos reumáticos o de artritis así como litiasis renal y problemas hepáticos.
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Dejando de lado los pros y los contra de las espinacas, son deliciosas en tortillas, guisos y soufflés, así que siempre es bueno comer una porción de estas para mantener nuestro organismo balanceado, por otra parte, esta es una receta fácil, rápida y super deliciosa, acompáñame y te muestro como la prepare.
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Ingredientes
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6 | Huevos | 3 Tazas | Espinacas |
2 Cdas | Pimentón rojo picado | 1/4 Taza | Cebolla picada |
1 Cdta | Ajo picadito | 1 1/2 Cda | Aceite de oliva |
Sal y pimienta al gusto | |
50 gr | Queso ricota |
Preparación
Tiempo de preparación | 5 Minutos |
Tiempo de Cocción | 30 Minutos |
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Comenzamos calentando muy bien una sartén y agregamos el aceite para luego saltear la cebolla, el pimentón y el ajo picadito, saltearemos hasta cristalizar las cebollas, y en este punto agregamos las espinacas, yo no las pique, solo lave las hojas y escurrí muy bien, integramos un poco las espinacas al resto de los vegetales y salpimentamos una primera vez.
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Cocinamos las espinacas hasta que se marchiten y estén suave, dejamos enfriar, mientras enfrían las espinacas batiremos los huevos a los que les agregamos sal y pimienta al gusto, y batimos con varillas eléctricas hasta que tripliquen su tamaño.
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Cuanto las espinacas estén frías le agregamos el queso ricota desmenuzado y mezclamos para integrar, para luego volcar los huevos que ya hemos batido e integrar con movimientos envolventes para que no se pierda el aire que incorporamos. Luego en una sartén bien caliente y que no se le pegue nada, vamos a colocar una 1/2 cucharada de aceite de oliva y volcamos la preparación, dejamos cocinar tapado a fuego medio - bajo hasta dorar.
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Una vez que se haya dorado por la parte de abajo con ayuda de un plato llano del tamaño de la sartén vamos a dar vuelta a nuestra tortilla para que no se desarme al darle vuelta, para ello colocamos el plato, sostenemos con una mano y con la otra damos vuelta al sartén, para luego volver a colocar la tortilla en la sartén y dejar cocinar por unos 5 minutos a fuego bajo.
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Al batir los huevos hasta que tripliquen su tamaño estamos incorporando aire a nuestra tortilla, mismo que hará que nos resulte una tortilla esponjosa y de mayor tamaño, muy parecida a un soufflé, serví esta delicia con unas arepas integrales, de harina de maíz sin gluten, semillas de chía y linaza y avena, jamón ahumado de cerdo y queso mozarela, y la verdad es que fue un desayuno bastante suculento para todos en casa.
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Gracias por tomarse el tiempo de leer esta publicación, si tiene alguna pregunta, crítica o sugerencia, la agradecería que la pusiera en la caja de comentarios, y recuerda, ¡Tú también puedes hacer magia en la cocina ya dondequiera que vayas!
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