Sweet Potato, Broad Bean & Feta Tortilla
What distinguishes italian frittata from Spanish tortilla? The distinction is not a culinary but a historical one. The “open-faced” omelette most likely originated in Persia. It travelled to Spain where, with the addition of potatoes fresh off the boat from the new world became the tortilla, thence to France, Italy and yonder for omelettes, frittatas and whatever else
While in Italy frittatas are thrown together out of leftovers, in Spain it’s serious business, people going to such lengths as arguing whether an authentic tortilla does or does not contain onions, with onion-ists and non-onion-ists utterly divided and sticking to their guns with zeal and passion
I use onions. They make a sweeter, juicier tortilla. And I prefer sweet to standard white potatoes (not white sweet potatoes). The reason?
∼ Sweet potatoes aren’t potatoes ∼
Ipomea Batatas is a tuber related to Morning Glory, not to the nightshades, though the two have an extremely old common ancestor. And it has several important properties:
Nutrition
Sweet potatoes have a lower glycaemic index than the white potato making it more suitable for people with type 2 diabetes
That said, the glycaemic index is still high ranging from 44 (medium category) to 94, definitely in the high group. Boiling reduces the index, while baking increases it. Worth bearing in mind
Though containing mainly starch, around 11% of this is resistant starch, broken down slowly to reduce the rate of entry into the blood-stream (the glycaemic index). Cooling after cooking, increases the resistant starch content. You’ll need to cool it down to 4C or even lower. And reheating increases resistance yet again!
Resistant starch feeds your good gut bacteria, making it a pre-biotic
Sweet potatoes also contain high levels of beta-carotene which your body can convert to vitamin A, as well as decent amounts of vitamin C and many essential minerals
It’s worth noting they also contain high levels of oxalyc acid, which may exacerbate the formation of kidney stones if you’re susceptible
Sweet Potato Tortilla With Broad Beans And Feta Cheese
Ingredients
- 1 large sweet potato
- 1 medium opnion
- 2-3 cloves garlic
- 1 cup broad beans fresh or frozen
- 5 eggs
- large pinch nutmeg
- mixed herbs of your choice fresh or dried
- salt and pepper to taste
- 200 g Feta cheese
- good oilive oil for frying
Instructions
- Finely chop and soften the onion in a little oil till translucent, about 5 minutes
- Add in finely chopped garlic and soften for a couple of minutes
- Peel and wash the sweet potato. cut it in half lengthways and slice each half into 1/2 centimetre slices
- cook in lightly slated water until tender but still firm
- cook the beans in water for 7-10 minutes, depending on their size
- in a large bowl beat the eggs with the chopped herbs and nutmeg
- add in all the slightly cooled pre-cooked ingredients, mixing thoroughly, and adjust the seasoning to your taste
- heat some oil in a fying pan and add half the tortilla mixture, shaking the pan to avoid sticking
- add the crumbled feta and cover with the remaining egg mixture. Keep shaking that pan
- once you see a fine layer of cooked egg at the base turn the heat down to low. Thicker tortillas will cook through better covered with a lid. Thinner tortillas won't need this and can be turned after as little as 2-3 minutes, depending on how runny you like your eggs
- To turn just flip it like a pancake, or play safe (highly recommended): place an upside-down plate over the top, flip the pan over and slide the tortilla back in from the plate. Remember the tortilla is very hot, so use a dinner plate which won't burn your hand
- I have a (well-seasoned) double tortilla pan, readily available in Spain, but believe me, people have been using the plate method successfully for centuries
- enjoy hot, cold or even warm
