Spanish Tortilla with Pumpkin

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Spanish Tortilla with Pumpkin
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
487
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is perfect for breakfast, lunch, or dinner. It is extremely satisfying, complete with protein, healthy fats, and carbs. Each one of these macronutrients provides plenty of micronutrients as well. 

You can use egg whites instead of whole eggs for a lower calorie and lower fat version, just double the egg count. 

1 serving contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein21.42 g(22 %)
Fat34.05 g(29 %)
Carbohydrates23.25 g(16 %)
Sugar added0 g(0 %)
Roughage3.83 g(13 %)
Vitamin A1,389.67 mg(173,709 %)
Vitamin D4.63 μg(23 %)
Vitamin E12.04 mg(100 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.98 mg(89 %)
Niacin3.47 mg(29 %)
Vitamin B₆0.44 mg(31 %)
Folate131.25 μg(44 %)
Pantothenic acid0.76 mg(13 %)
Biotin2.63 μg(6 %)
Vitamin B₁₂3.18 μg(106 %)
Vitamin C74.95 mg(79 %)
Potassium621.3 mg(16 %)
Calcium251.62 mg(25 %)
Magnesium35.12 mg(12 %)
Iron1.66 mg(11 %)
Iodine125.84 μg(63 %)
Zinc1.59 mg(20 %)
Saturated fatty acids15.6 g
Cholesterol417.33 mg

Ingredients

for
4
Ingredients
8 eggs
½ cup cream
½ cup parsley (finely chopped)
Nutmeg
2 tablespoons vegetable oil
1.333 cups waxy potatoes (peeled and sliced)
1 ½ cups carrots (sliced)
1.333 cups Pumpkin (sliced)
2 red peppers (cut into bite-sized pieces)
1 onion (sliced)
1 cup Feta
How healthy are the main ingredients?
carrotPumpkinFetapotatoparsleyegg

Preparation steps

1.

Heat the oven to 350°F.

2.
Mix together the eggs, cream and parsley and season with salt, ground black pepper and a pinch of nutmeg.
3.
Heat the oil in a pan and fry the potatoes, carrots and pumpkin for around 8 min. Add the peppers and the onion and fry for another 3 min.
4.
Add the egg mixture, allow to solidify and then transfer to the oven and bake for 15-20 min.
5.
Remove from the oven and leave to cool. Slice and serve sprinkled with feta cheese.