Bocadillo de Tortilla
Bocadillos • España
Acerca de Bocadillo de Tortilla
Wedge of thick Spanish tortilla wedged into a crusty white roll. Pan-Spanish working-class lunch.
How to Make Bocadillo de Tortilla (Traditional & Healthy Version)
Bocadillo de Tortilla is a cherished Spanish snack that perfectly encapsulates the simplicity and flavor of Madrid’s culinary heritage. This classic sandwich consists of a hearty slice of Spanish tortilla—a thick omelette made with eggs and potatoes—nestled between rustic, crusty bread. Popular in Madrid's bustling cafés and tapas bars, the Bocadillo de Tortilla is a staple for locals seeking a satisfying, nutritious snack on the go. Its flavor is mild yet inviting, with the creamy potato and egg filling enhanced by the freshness of Spanish bread. The origins of the Spanish tortilla trace back several centuries, becoming a national favorite for its versatility and ease of preparation. In Madrid, this bocadillo is enjoyed during late breakfasts, quick lunches, or as an afternoon merienda. Its vegetarian profile and balanced macros make it an excellent choice for health-conscious eaters. The Bocadillo de Tortilla embodies Spanish comfort food, offering wholesome goodness and authentic taste with every bite. Ideal for an international audience, this recipe preserves tradition while focusing on nutrition and modern dietary needs.
Ingredientes(para 1 sandwich per serving)
- 3 large Eggs (Huevos)
- 1 medium (about 150g) Potatoes (Patatas)
- 2 small baguettes or barritas Spanish bread (Pan de barra)
- 1 tablespoon Extra virgin olive oil (Aceite de oliva virgen extra)
- 1/4 medium Onion (Cebolla (optional)) - opcional
- 1/4 teaspoon Sea salt (Sal)
- Pinch Black pepper (Pimienta negra) - opcional
- 1 teaspoon, chopped Fresh parsley (Perejil (optional)) - opcional
- 2 slices Tomato (Tomate (optional for garnish)) - opcional
Instrucciones
- 1
Peel and thinly slice the potatoes. If using onion, slice finely.
5 minutes
Use a mandoline for uniform slices, which ensures even cooking.
- 2
Heat olive oil in a nonstick skillet over medium heat. Add potatoes (and onion if using), cook gently, stirring occasionally until soft but not browned.
10 minutes
Keep heat low to avoid burning and achieve tender texture.
- 3
Beat eggs in a bowl with salt and pepper. Add the cooked potatoes (and onion), mixing gently to avoid breaking the potatoes.
3 minutes
Let the mixture rest for a minute so flavors meld.
- 4
Return the mixture to the skillet. Cook over medium-low heat, shaping into a thick omelette. Flip carefully halfway through to cook both sides.
8 minutes
Use a plate to flip the tortilla safely.
Por qué este platillo es saludable
Bocadillo de Tortilla is a healthy snack due to its nutrient-rich ingredients and moderate calorie content. The combination of eggs and potatoes ensures satiety, while olive oil supports cardiovascular health. Using whole-grain or traditional Spanish bread increases fiber intake. With minimal processed ingredients, this dish fits easily into balanced meal plans, perfect for those tracking calories and macros. Its vegetarian nature also offers plant-based benefits and accommodates various dietary preferences.
This Bocadillo de Tortilla recipe delivers balanced nutrition: each serving offers 210 calories, 7g protein, 28g carbohydrates, and 7g fat. Eggs provide high-quality protein and essential amino acids, while potatoes are rich in potassium and vitamin C. Olive oil adds heart-healthy monounsaturated fats. The sandwich supplies dietary fiber from the bread and optional veggies, supporting digestion and sustained energy. It's naturally low in saturated fat and cholesterol, making it suitable for vegetarians and health-conscious eaters.
Consejos
- 💡Tip 1: Let the tortilla rest before slicing to achieve clean cuts.
- 💡Tip 2: Use high-quality Spanish olive oil for authentic flavor.
- 💡Tip 3: Experiment with adding fresh herbs or vegetables for extra nutrition and taste.
Conservación y servicio
Store leftover Bocadillo de Tortilla wrapped in parchment or cling film in the refrigerator for up to 24 hours. For best texture, reheat briefly in a toaster oven or enjoy cold.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 210.0 kcal |
| Proteínas | 7.0 g |
| Carbohidratos | 28.0 g |
| Grasas totales | 7.0 g |
| Fibra | 2.0 g |
