Chilean broccoli omelette is broccoli boiled in salted water for 3 minutes, crumbled, and mixed with sautéed onion and garlic, beaten eggs, and a tablespoon of flour, then cooked in olive oil until the top bubbles, flipped with a plate, and cooked 5 more minutes. It takes 20 minutes of preparation and 15 minutes of cooking, and serves 4.
A quick, healthy dish for a vegetable that has steadily won a place on Chilean tables.
How to Make a Broccoli Omelette?
First cook the broccoli in boiling water, a simple technique, but respect the timing to keep its color and texture.
Nutritional Information
Each serving of broccoli omelette contains approximately 150 kcal, 10 g of carbohydrates, 10 g of fat, 8 g of protein, 2 g of fiber, 2 g of sugars, 185 mg of cholesterol, and 250 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Chilean Broccoli Omelette Recipe
Preparation: 20 minutes
Cooking: 15 minutes
Servings: 4
Ingredients
- 350 g (12 oz) of broccoli
- 4 eggs
- 1 garlic clove, chopped
- 1 tablespoon of flour
- ½ onion, diced
- Olive oil
- Fine salt
- Black pepper
Instructions
- Fill a large pot three quarters full, bring to a boil, and add a tablespoon of salt. Add the cleaned, cut broccoli, cook for 3 minutes, drain, and crumble. In a large skillet, heat a splash of olive oil over high heat and add the onion and chopped garlic.
- Sauté for a few minutes, turn off the heat, stir in the broccoli, and transfer to a large bowl. In a medium bowl, beat the eggs with salt and pepper, pour over the broccoli, add the flour, and fold gently to combine.
- In a large skillet, heat a splash of olive oil over medium high heat and pour in the mixture, spreading it in circles. Cook over medium heat until the top starts to bubble lightly, flip with a flat plate, and cook another 5 minutes.
Additional Tips
Exactly 3 minutes
Boiling the broccoli just 3 minutes keeps it green and firm.
Flour binds
The tablespoon of flour holds the egg and broccoli together so the omelette does not break when flipped.
Egg free
Replace the eggs with a batter of chickpea flour and water for a vegan version.
Drain well
Let the broccoli drain thoroughly so the omelette is not soggy.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Broccoli | Cauliflower | 350 g | Milder |
| Eggs | Chickpea flour batter | 4 | Vegan |
| Wheat flour | Cornstarch | 1 tbsp | Gluten free |
| Onion | Spring onion | ½ | Milder |
Frequently Asked Questions (FAQs)
1. How long do I boil the broccoli?
Just 3 minutes in boiling water with a tablespoon of salt, which keeps it green and firm. Drain well and crumble before mixing with the sautéed onion and garlic.
2. How do I flip the omelette?
When the surface starts to bubble lightly, cover the pan with a flat plate and turn it firmly. Slide the omelette back and cook the other side about 5 more minutes over medium heat.
3. Why add flour?
The tablespoon of flour binds the egg and broccoli so the omelette holds together when flipped. Add it after pouring the eggs over the broccoli and fold gently.
Benefits and Properties
Broccoli is rich in vitamins C, K, and A, folate, calcium, and fiber, and it supports heart and bone health.
Did You Know?
The history of the omelette may go back to ancient Greece, where the grammarian Athenaeus of Naucratis described a similar dish, and in Spain it became popular after the Napoleonic siege of Cádiz in 1810.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Chilean Cauliflower Omelette Recipe
- Chilean Green Bean Omelette Recipe
- Cream of Broccoli Soup Recipe
- Spanish Potato Omelette Recipe
