Chilean tortilla de coliflor is a fluffy omelette made by boiling cauliflower florets for 10 minutes, sautéing them briefly with garlic in olive oil, mixing them with 6 beaten eggs and chopped parsley, and cooking the mixture in a skillet for a couple of minutes per side. It takes 15 minutes of preparation plus 30 minutes of cooking and serves 2 people.
It is a simple, healthy lunch that combines the texture of cauliflower with the softness of eggs.
How to Make a Cauliflower Omelette?
This omelette needs very few ingredients and is ready in about 45 minutes. The cauliflower is boiled, flavored with garlic, and bound with eggs and parsley.
Nutritional Information
Each serving of cauliflower omelette contains approximately 250 kcal, 10 g of carbohydrates, 18 g of fat, 15 g of protein, 3 g of fiber, 3 g of sugars, 375 mg of cholesterol, and 450 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Chilean Tortilla de Coliflor Recipe
Preparation: 15 minutes
Cooking: 30 minutes
Servings: 2 people
Ingredients
- 500 g (1.1 lb) of cauliflower
- 6 eggs
- 2 cloves of garlic
- Olive oil
- Fresh parsley
- Fine salt
- Black pepper
Instructions
- Wash the cauliflower, separate it into florets, discard the leaves, and place in a large pot. Cover with boiling water, add a teaspoon of salt, and cook over medium-high heat for about 10 minutes, checking with a knife. Drain and set aside.
- In a medium skillet, heat a splash of olive oil over medium heat, add the chopped garlic, and sauté without letting it brown. Add the cauliflower, toss gently, and sauté for 2 more minutes over low heat.
- In a large bowl, combine the cauliflower, beaten eggs, and chopped parsley, season with salt and pepper, and mix. Heat a splash of olive oil in a large skillet over medium-high heat.
- Pour in the mixture evenly and cook for a couple of minutes per side without letting it dry out. Serve right away with salads, potatoes, rice, or your favorite side.
Additional Tips
Buy fresh cauliflower
Store cauliflower in a perforated bag in the coldest part of the refrigerator for no more than 7 days.
Drain well
Let the boiled cauliflower drain thoroughly so the tortilla is not watery.
Keep it moist
Cook just until set so the inside stays tender.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Cauliflower | Broccoli | 1:1 | Greener, stronger flavor |
| Parsley | Chives | 1:1 | Milder |
| Olive oil | Butter | 1:1 | Richer |
| Plain | With grated cheese | 1/4 cup | Creamier |
Frequently Asked Questions (FAQs)
1. Can I use frozen cauliflower?
Yes. Cook it briefly, drain it very well, and pat it dry before mixing with the eggs.
2. How do I flip it?
Slide it onto a large plate, then invert it back into the skillet.
3. Is it suitable for low-carb diets?
Yes. Cauliflower and eggs make it a naturally low-carb meal.
4. How long does it keep?
Up to 2 days in the refrigerator; reheat in a skillet over low heat.
What Is Tortilla de Coliflor?
Tortilla de coliflor is a Chilean home-style cauliflower and egg omelette, a light, healthy lunch.
Benefits of Cauliflower
Cauliflower is low in calories and provides fiber, vitamin C, and vitamin K.
Did You Know?
Cauliflower and broccoli are varieties of the same species, Brassica oleracea, along with cabbage and kale.
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 Fritters
- Chilean Cauliflower Cheese Bake
- Chilean Green Bean Omelette
- Chilean Rice Omelette
