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Easy vegetable Spanish tortilla — serves 2

Packed with vegetables, eggs and potatoes, this Spanish tortilla provides a satisfying balance of protein, carbohydrates, fibre and essential nutrients. Spinach, peas, pepper and courgette add vitamins, minerals and antioxidants, while olive oil provides heart-friendly unsaturated fats. For an extra fibre-friendly option, enjoy it chilled after refrigeration, which increases the resistant starch in the cooked potatoes.

Ingredients:

4 large eggs
300 g potatoes, thinly sliced
½ medium onion, thinly sliced
½ red pepper, diced
½ small courgette, diced
40 g peas
1 handful of spinach
1½ tablespoons olive oil
Salt and black pepper
Optional: ½ teaspoon smoked paprika
Optional: 25 g grated Manchego, Cheddar or crumbled feta

Instructions:

Boil the sliced potatoes in lightly salted water for 7–9 minutes, until almost tender. Drain thoroughly.
Heat 1 tablespoon of olive oil in a 20 cm non-stick, ovenproof frying pan.
Cook the onion, pepper and courgette gently for 8–10 minutes.
Add the peas and spinach and cook for another 2 minutes.
Beat the eggs with salt, pepper and smoked paprika. Gently mix in the potatoes, vegetables and optional cheese.
Add the remaining oil to the pan and pour in the mixture.
Cook over low-to-medium heat for 7–9 minutes, until the underside and edges are set.
Finish under a preheated grill for 3–5 minutes, until golden and completely set.
Rest for 5–10 minutes before cutting.

Serve immediately or refrigerate overnight. Cooling the cooked potatoes increases their resistant starch, which behaves rather like fibre and may reduce the blood-sugar rise compared with freshly cooked hot potatoes. Refrigerate within two hours and eat within 2–3 days.