Potatoes should definitely be part of your diet due to their high content of choline, an essential nutrient for the body. In terms of choline, potatoes rank second only to important protein sources like meat and soy. When combined with fats, choline becomes a component of phospholipids, which are the building blocks of cell membranes. The neurotransmitter acetylcholine facilitates muscle contractions, regulates heart rhythm, and dilates blood vessels. Additionally, the resistant starch found in potatoes acts as a natural prebiotic, promoting a healthy microbiome in the gastrointestinal tract. Consuming potatoes can enhance metabolism, lower blood sugar levels, and break down fat deposits. And that’s just the tip of the iceberg when it comes to the health benefits of this versatile vegetable, especially when it comes to Spanish potato tortilla, which combines the nutritional potential of all its beneficial ingredients.
Ingredients (for 4 servings): 5 potatoes, 5 eggs, 1 onion, 150g olive or sunflower oil (for frying), black pepper and salt to taste.
Start by frying an unpeeled garlic clove in oil. Add the peeled and washed potatoes, cut into small pieces, to the pan, followed by the onion a few minutes later. Stir and cook for another five minutes. Remove the garlic. Transfer the potatoes and onions to a colander and let them sit for five minutes to drain excess oil.
Lightly beat the eggs, adding salt and pepper, and mix well. Fold the fried potatoes into the egg mixture and stir again.
To cook the thick tortilla, use a heavy-bottomed skillet with high sides or a cast-iron pot with a diameter of 6.5 to 8 inches. Heat 3 tablespoons of oil, coating the bottom and sides of the pan. Pour in the egg-potato mixture, leveling it out, and cook over medium heat for five minutes, until it starts to set.
Once the tortilla has firmed up, cover it with a plate and carefully flip the skillet or pot, placing the tortilla browned side up. Then gently slide the tortilla back into the skillet or pot and fry for another three minutes on the other side. Repeat this flipping process three times.
Once the dish is ready, transfer it to a plate and enjoy it after ten minutes. The Spanish tortilla is delicious both hot and cold.
Life Hack
To make the tortilla juicier, be sure to salt the eggs before mixing them with the potatoes—this will help retain moisture during cooking.