Spanish Tortilla with Bell Peppers and Pumpkin Seeds
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
333
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 24.4 μg | (54 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 332 mg | (8 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 348 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 40 grams Pumpkin seed
- 6 eggs
- 1 splash milk
- 2 Tbsps scallions
- 75 grams grated Mountain cheese
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 1 Tbsp butter
- 2 Tbsps olive oil
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F) convection. Toast pumpkin seeds in a dry pan until fragrant. Allow to cool. Mix the eggs with the milk and chives and whisk in about half of the cheese. Season with salt, pepper and nutmeg and mix in the pumpkin seeds.
2.
Peel the onion and garlic and finely dice both. Rinse bell pepper, trim and cut into strips. Sauté bell pepper in butter and oil with the onion and garlic for 3-4 minutes. Pour in the eggs and sprinkle with the remaining cheese. Place in oven and bake about 15 minutes. Remove from pan, let cool, cut into pieces and serve.
