Chilean Spinach Omelette — Healthy Tortilla de Espinacas

Versión en Español

Chilean spinach omelette is spinach blanched for 1 to 2 minutes, chopped, and mixed with eggs and a sofrito of onion, grated carrot, and garlic powder, then cooked in olive oil for about 10 minutes, flipped with a plate, and cooked 5 more. It takes 30 minutes of preparation and 15 minutes of cooking, and serves 4.

A simple, nutritious dish for spinach season that welcomes many variations.

How to Make a Spinach Omelette?

Use fresh spinach, ideally bought the same day and properly washed, or bagged spinach from the supermarket. Squeeze it well after blanching so the omelette is not watery.

Nutritional Information

Each serving of spinach omelette contains approximately 150 kcal, 8 g of protein, 10 g of fat, 8 g of carbohydrates, 3 g of fiber, 2 g of sugars, and 180 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.

Chilean Spinach Omelette Recipe

Preparation: 30 minutes
Cooking: 15 minutes
Servings: 4

Ingredients

• 1 kg (2.2 lb) of spinach
• 2 large eggs
• ½ onion, diced
• ½ carrot, grated
• Olive oil
• Fine salt
• Black pepper
• Garlic powder

Instructions

1. Wash the spinach well, removing any dirt, thick stems, and damaged leaves, then rinse and drain. Fill a large pot more than halfway with water, bring to a boil over high heat, add the spinach carefully, and blanch for 1 to 2 minutes. Transfer to a colander and rinse with cold water to stop the cooking.

2. In a medium skillet, heat a splash of olive oil over medium high heat and add the diced onion, grated carrot, and garlic powder. Season lightly and sauté for 4 to 5 minutes, until the onion is translucent.

3. In a large bowl, combine the eggs and the sofrito, then add the cooked, chopped spinach, season, and mix with a wooden spoon until even. Heat a splash of olive oil in a large skillet over medium heat and pour in the mixture.

4. Spread it evenly and cook for about 10 minutes, until the bottom is lightly golden. Flip with the help of a plate and cook another 5 minutes. Serve in wedges, on its own or with boiled potatoes, rice with egg, or fries.

Additional Tips

Squeeze well

Press the blanched spinach with a spoon or a clean towel to remove excess water, or sauté it briefly before mixing with the eggs.

Flip with a plate

Use a flat plate slightly larger than the pan, invert it over the skillet, turn quickly, and slide the omelette back in.

Why blanch

Blanching sets the bright green color, softens the leaves, and greatly reduces their volume.

Egg free

For a vegan version, replace the eggs with 3 tablespoons of chickpea flour mixed with 100 ml of water; the texture will be denser.

Frequently Asked Questions (FAQs)

1. How long does the omelette cook?

About 15 minutes over medium heat: 10 minutes until the bottom is lightly golden, then flip it with a plate and cook 5 more. Spread the mixture evenly so it has an even thickness.

2. Can I use bagged spinach?

Yes. Fresh spinach bought the same day is ideal, but bagged works. Either way, blanch 1 to 2 minutes, cool with cold water, and drain well before chopping.

3. What do I serve it with?

On its own in wedges, or with boiled potatoes, rice with egg, or fries, common sides at the Chilean table. With one of them, it makes a main dish for 4.

4. What else goes in besides spinach and egg?

A sofrito of half a diced onion and half a grated carrot with a little garlic powder, salt, and pepper, sautéed 4 to 5 minutes in olive oil, then mixed with the 2 eggs and the chopped spinach.

Benefits and Properties

Spinach is rich in vitamins K, A, and C, folate, manganese, magnesium, iron, and vitamin B2, and it helps prevent anemia.

Origin of Spinach

Spinach (Spinacia oleracea) comes from Persia, present day Iran, and was brought to Spain by the Arabs in the 11th century, then spread through Europe and to the Americas.

Recommended

• Chilean Swiss Chard Omelette Recipe
• Chilean Lettuce Omelette Recipe
• Chilean Vegetable Omelette Recipe
• Creamed Spinach Recipe