A black bean tortilla in a frying pan

Black bean tortilla with salsa

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(13 ratings)

Prep: 10 mins Cook: 20 mins

Easy

Serves 4

Make this frittata for a quick, easy and healthy lunch option, making the most of storecupboard ingredients and packing in three of your 5-a-day

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal368
  • fat14g
  • saturates3g
  • carbs28g
  • sugars7g
  • fibre12g
  • protein27g
  • salt0.5g
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Ingredients

    For the salsa

    • 400g can chopped tomatoes
    • 1 onion, finely chopped
      Onion

      Onion

      un-yun

      Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

    • 1 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
      Lemon

      Lemon

      le-mon

      Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

    For the omelette

    • 2 x 400g can black beans, drained
    • 3 garlic cloves, finely grated
    • 2 tsp ground cumin
    • 2 tsp ground coriander
    • 6 large eggs
    • 1 tbsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 4 generous handfuls of rocket
      Rocket

      Rocket

      roh-ket

      Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

    Method

    1. Tip the tomatoes into a pan and stir in the onion, ½ the chilli and the smoked paprika. Cook over a low heat for 10 mins. Tip ¾ into a bowl, then stir in 2 tbsp of the coriander and the olives and lemon juice.

    2. Meanwhile, heat the grill. Tip the beans into a bowl and stir in the remaining chilli, the garlic, cumin and coriander. Beat in the eggs, then add the reserved ¼ of the salsa and the remaining fresh coriander with a little salt to taste. Blitz a little using a hand blender or mash some of the beans with a potato masher.

    3. Heat a 24cm non-stick pan with the oil. Pour in the bean mixture and leave to cook gently for 5-7 mins until the base is set, then grill for 5 mins. Tip out and cut into 4 wedges. If you're following our Healthy Diet Plan, serve two wedges with half of the remaining salsa and the rocket. Chill the rest for the following day.

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    Comments, questions and tips

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    blackblack-cherry
    1st Apr, 2020
    3.05
    The salsa came out beautifully, but the tortilla was a little bland, even though I added extra herbs/spices and some grated cheese. It was wasn’t bad, but would add other ingredients for more flavour if I make it again. Didn’t have rocket, so diced up half an avocado, which went really well.
    MCP
    20th Jan, 2020
    Can this be frozen and reheated? If not, how long will it keep in the fridge? This recipe looks particularly difficult to halve if you are only cooking for one.
    CassieBest's picture
    CassieBest
    22nd Jan, 2020
    Hi MCP, I wouldn't recommend freezing this. You can chill it and eat within 2 days. I hope that helps, Cassie (Senior Food Editor, BBC Good Food)
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