Description
A flavorful and healthy black bean tortilla topped with a smoky tomato salsa, fresh coriander, and rocket. This dish combines protein-packed black beans and eggs with vibrant spices and herbs, making it a perfect light meal or brunch option.
Ingredients
Scale
Salsa
- 400g can chopped tomatoes
- 1 onion, finely chopped
- ½ red chilli, halved, deseeded and finely chopped
- 2 tsp smoked paprika
- 15g (½ pack) coriander, finely chopped
- 6 Kalamata olives, thinly sliced
- ½ lemon or lime, juiced
Black Bean Tortilla
- 2 x 400g cans black beans, drained
- ½ red chilli, halved, deseeded and finely chopped
- 3 garlic cloves, finely grated
- 2 tsp ground cumin
- 2 tsp ground coriander
- 6 large eggs
- 1 tbsp rapeseed oil
- 4 generous handfuls of rocket (arugula)
Instructions
- Prepare the salsa: Tip the chopped tomatoes into a pan and stir in the finely chopped onion, half of the chopped red chilli, and smoked paprika. Cook over low heat for 10 minutes, stirring occasionally to allow flavors to meld.
- Mix salsa for serving: Pour three-quarters of the cooked tomato mixture into a bowl. Stir in two tablespoons of finely chopped coriander, the sliced Kalamata olives, and the juice of half a lemon or lime. Set this salsa aside for serving.
- Prepare the bean mixture: While the salsa cooks, tip the drained black beans into another bowl. Add the remaining chopped chilli, finely grated garlic, ground cumin, and ground coriander. Beat in the six large eggs, then fold in the reserved quarter of the tomato salsa and the remaining fresh coriander. Season with a little salt to taste.
- Blend or mash the bean mixture: Use a hand blender to lightly blitz the mixture, or mash some of the beans with a potato masher to achieve a chunky yet combined texture.
- Cook the tortilla base: Heat a 24cm non-stick pan over medium heat and add the rapeseed oil. Pour in the bean and egg mixture, spreading it evenly. Cook gently for 5 to 7 minutes until the base is set and the edges start to firm up.
- Finish under the grill: Transfer the pan under a preheated grill for 5 minutes, allowing the top of the tortilla to firm and lightly brown.
- Serve: Tip the black bean tortilla out of the pan onto a plate and cut into four wedges. Serve two wedges per person with half of the reserved salsa and a handful of fresh rocket leaves. Refrigerate any leftovers for the following day.
Notes
- This recipe is part of a healthy diet plan, making it a nutritious option for a light meal or brunch.
- You can adjust the level of chilli according to your spice tolerance.
- Using a non-stick pan ensures the tortilla cooks evenly and does not stick.
- The dish can be refrigerated and enjoyed cold or gently reheated the next day.
- For a vegetarian option, this recipe is already vegetarian but contains eggs.
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: black bean tortilla, healthy tortilla, tomato salsa, vegetarian main dish, Mediterranean recipe, easy brunch, protein-packed meal
