This recipe is a delicious and colorful twist on the classic Spanish omelette. By replacing part of the potato with pumpkin, we not only lower the dish's glycemic index, but also add unmatched juiciness and natural sweetness. It is an excellent option for increasing the consumption of orange vegetables, rich in beta-carotene. By seasoning it with Bonsalt, we balance that characteristic sweetness without adding sodium, making it a heart-healthy, nutritious recipe that is perfect for the whole family.
Estimated time: 40 minutes
Difficulty: ⭐⭐
Servings: 4 people
Ingredients
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300g potatoes
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300g pumpkin (cleaned and peeled)
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6 large eggs (preferably free-range)
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1 white onion
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Extra virgin olive oil (EVOO) for frying/confit cooking
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1 teaspoon of Bonsalt
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A pinch of black pepper
Nutritional Analysis and Total Macros
Pumpkin provides fiber and vitamins while reducing the calorie density of the traditional recipe. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 11.5g | High quality (Eggs) |
| Healthy Fats | 14.8g | Omega-9 (EVOO) and essential lipids | |
| Carbohydrates | 18.2g | Moderately absorbed energy | |
| Key Minerals | Potassium (Bonsalt) | 540mg | Muscle and arterial health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Others | Beta-carotene | Very High | Eye and skin health (Pumpkin) |
| Total Calories | 265 kcal | A lighter option than the traditional version |
Professional Step-by-Step Preparation
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Preparing the vegetables: Peel the potatoes and pumpkin. Slice them into thin, uneven pieces (omelette style). Cut the onion into thin julienne strips.
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Healthy confit cooking: In a frying pan with plenty of EVOO (or using less oil and covering the pan to steam-cook), add the potato and onion. After 5 minutes, add the pumpkin, as it cooks faster.
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Technical cooking: Cook over medium-low heat until everything is very tender. Drain the vegetables thoroughly in a colander to remove all excess oil.
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Preparing the eggs: In a large bowl, beat the eggs with the black pepper and the teaspoon of Bonsalt .
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Mixing and resting: Add the drained vegetables to the beaten eggs. Stir and let the mixture rest for 5 minutes. This step is vital so the pumpkin and potato absorb the egg, ensuring a much juicier omelette.
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Setting: Heat a non-stick frying pan with a few drops of the reserved oil. Pour in the mixture and cook over medium heat. Flip it using a plate and finish cooking on the other side.
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Serving: Serve hot or warm. You will see that the pumpkin's orange color gives it a vibrant and appetizing appearance.
Nutritionist's Tips
Pumpkin is a fantastic source of vitamin A and potassium. By using Bonsalt , we eliminate the sodium that usually accompanies omelettes, helping to prevent high blood pressure and fluid retention. If you want an even lighter version, you can cook the potato and pumpkin in the microwave with a drizzle of oil before mixing them with the egg, thus drastically reducing the fat content of the dish.
It is the perfect recipe to enjoy a refreshed and healthy classic with your friends or family!
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