Tortilla de Habas (Bean Omelet) Recipe
Are you ready to taste a dish that combines flavor, nutrition, and a bit of tradition? Say hello to Tortilla de Habas, or Bean Omelet, a delightful recipe that hails from the vibrant and diverse world of Spanish cuisine. This dish is not just a meal; it carries cultural significance, especially in regions where beans are a staple ingredient.
Tortilla de Habas is famous for its ability to be both hearty and healthy. It’s often enjoyed during family gatherings or as a quick meal after a long day. The blend of eggs and beans makes it a favorite among vegetarians and meat-lovers alike. Plus, it’s super easy to prepare, making it a go-to for busy weeknights or weekend brunches. Let’s dive into this delicious recipe that will surely become a favorite at your table!
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh or Frozen Fava Beans | 1 cup |
| Eggs | 4 large |
| Onion | 1 small, diced |
| Garlic | 2 cloves, minced |
| Olive Oil | 2 tablespoons |
| Salt | to taste |
| Pepper | to taste |
| Parsley (optional) | 1 tablespoon, chopped |
Step-by-Step Instructions
Follow these simple steps to whip up your very own Tortilla de Habas:
- Prep the Beans: If you’re using fresh fava beans, remove them from their pods and rinse them. If using frozen, just thaw them out.
- Sauté the Vegetables: In a non-stick skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.
- Add Garlic: Stir in the minced garlic and cook for another 1 minute until fragrant.
- Mix in the Beans: Add the fava beans to the skillet; season with salt and pepper. Cook for about 5 minutes until the beans are tender.
- Prepare the Eggs: In a mixing bowl, crack the 4 eggs and beat them. You can also add chopped parsley for extra flavor!
- Combine: Pour the beaten eggs into the skillet over the cooked beans and vegetables. Gently stir to combine everything.
- Cook the Omelet: Cook on medium-low heat for about 5-7 minutes. Use a spatula to check if the bottom is golden and the top is starting to set.
- Flip or Finish: To flip, place a plate over the skillet, invert the tortilla onto the plate, and slide it back into the skillet to cook the other side for another 3-4 minutes. Or, you can cover the skillet to finish cooking.
- Serve: Once cooked through, slide it onto a serving plate. You can cut it into wedges and serve it warm!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 250 | 13% |
| Protein | 16g | 32% |
| Carbohydrates | 20g | 7% |
| Fat | 14g | 22% |
| Sodium | 300mg | 13% |
| Fiber | 5g | 20% |
Tips and Tricks
Here are some helpful tips for making the best Tortilla de Habas:
- Flavor Boost: Try adding cheese like feta or goat cheese for an extra creamy texture.
- Seasoning: Don’t hesitate to experiment with spices like paprika or cumin to give it a twist.
- Common Mistake: Be careful not to overcook the eggs, or they might become tough. You want them just set and fluffy!
FAQs
What type of beans can I use for Tortilla de Habas?
You can use fresh or frozen fava beans. If unavailable, substitute with other beans like kidney or black beans, though the taste will vary.
Can I make Tortilla de Habas ahead of time?
Yes! You can prepare it and store it in the refrigerator for up to 3 days. Reheat it gently before serving.
Is Tortilla de Habas suitable for vegetarians?
Absolutely! This recipe is vegetarian-friendly and packed with protein from the eggs and beans.
Can I add meat to this recipe?
Certainly! You can add diced ham or cooked sausage for extra flavor. Just sauté it with the onions.
How do I store leftovers?
Keep any leftovers in an airtight container in the refrigerator for up to three days.
Is this recipe gluten-free?
Yes, Tortilla de Habas is naturally gluten-free, making it a great option for those with gluten sensitivities.
Can I freeze Tortilla de Habas?
Yes! You can freeze it for up to a month. Just ensure it’s well-wrapped and thaw completely before reheating.
What can I serve with Tortilla de Habas?
Serve it with a fresh salad, bread, or as part of a larger Spanish-inspired meal.
How long does it take to make Tortilla de Habas?
The entire process takes about 30 minutes, making it a quick meal option.
Can I use egg substitutes for this recipe?
Yes, you can use egg substitutes like flaxseed meal or commercial egg replacers for a vegan version.
Enjoy your cooking adventure with this deliciously easy Tortilla de Habas recipe! It’s a wonderful way to bring a taste of Spain to your kitchen while enjoying a nutritious meal. Happy cooking!
