Sweet Potato, Broad Bean & Feta Tortilla

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

Prep Time15 mins
Cook Time15 mins
pre-cooking10 mins
Total Time40 mins
Course: any
Cuisine: spanish
Keyword: beans, eggs, pulses

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
    duble tortilla pan
  • enjoy hot, cold or even warm
Courgette And Feta Flan

Courgette And Feta Flan

There was a great looking recipe for a courgette and cheese loaf knocking about on Facebook. After some of my friends tried it I thought I’d have a go

Now, I get annoyed when some upstart chef takes a classic recipe, usually from culture they don’t understand, and gives us their take.  Jamie Oliver did this with Paella. However, the Spanish loved it. Good on you Jamie

However, since – as far as I’m aware – this is not a classic recipe from a village in a hidden mountain valley in the Italian Dolomites, here goes

I’ve used millet flour because it has a wonderfully low glycaemic index. And Feta because I just love it. And mustard and chilli just to liven things up

Courgette And Feta Flan

A light, fluffy protein dish for any season
Prep Time20 mins
Cook Time35 mins
rest time15 mins
Course: Appetizer, Main Course
Cuisine: Mediterranean, Modern
Keyword: eggs, flan, ova-lacto, pie

Ingredients

  • 1 large courgette (zucchini) coarsely grated
  • 1 tsp salt
  • 2-3 eggs
  • feta cheese to your taste crumbled
  • 2-3 tbsp yoghurt (or milk)
  • 1 tbsp light vinegar (optional) commended when using milk rather than yoghurt
  • 1-2 tbsp oilive oil
  • 1/2 onion
  • 1 clove garlic chopped or crushed
  • 3-4 tbsp flour (I used milled millet for its low glycaemic index)
  • 1 tsp baking powder
  • 1/2 tsp mustard (I used fermented mustard and green mango Kasundi)
  • chilli flakes to taste

Crunchy Breadcrumb Base (optional)

  • 1 handful brreadcrumbs (I used dark rye)
  • olive oil for frying (optional)
  • 1 clove garlic (optional)

Instructions

Prepare the courgettes

  • Coarsely grate the courgette(s) by hand or using a mandolin or food processo
  • Add salt and massage with your hands for a few seconds
  • leave to rest for 15-20 minutes

Make the base (optional)

  • Dry toast or fry breadcrumbs in a frying pan with or without garlic until crisp. Set aside
  • Lightly oil or butter the bottom and sides of your flan tin and spread the bread-crumbs evenly over the base. Let some stick to the sides if they want to

Make the flan

  • soften the onions and garlic without browning in a little oil
  • using your hands or a sieve and a wooden spoon squeeze as much of the liquid out of the courgettes as you can
  • spearate the egg yolks and whites, making sure there is no yolk or fat of any kind in the egg whites (or they won't whip)
  • mix the drained courgettes with all the ingredients except the egg whites
  • Add a pinch of salt to the egg-whites and whisk the to soft peaks. Fold into the flan mixture with a large metal spoon or spatula
  • Spread over the breadcrumb base (if you;re using them) and bake at 180 degrees C for 30-35mins
  • Serve with a couple of nice crisp salads