Vegan readers, today’s post is not for you, sorry, but you can check out one of these past delicious vegan Meatless Monday meal ideas, like this massaged kale salad and lentil fritters, or this awesome Moroccan-flavoured nourishing bowl. 🙂
If you’re looking for a quick meal to make, healthy, nutritious, and totally affordable to feed a family of four (I estimated this all organic meal around CAN$16-17, cheaper than junk food), then you will want to make sure you keep this one in your regular rotation 😉 It’s definitely a favourite of mine that I make several times a year, either for lunch or for a quick dinner.
Please make sure to use local free-range organic eggs in order to get the most nutrients and not contribute to the horrible treatment of egg-laying hens.
Spanish Omelet and Green Salad with Walnuts and Pear | Dairy-Free, Gluten-Free
A simple and inexpensive meal idea: Spanish omelet and green salad with walnuts and pear.
- 10 free-range organic eggs
- 1/2 tsp sea salt
- 1 large organic potato washed
- 1 medium organic sweet potato washed
- 1 large onion peeled, thinly sliced
- 1 head organic lettuce washed and dried
- 1/2 cup raw walnuts coarsely chopped
- 1 organic pear washed, thinly sliced
- 1/4 cup organic raw apple cider vinegar
- 1/3 cup extra-virgin olive oil
- 1 Tbsp maple syrup
- sea salt a pinch
- black pepper to taste
- Cut both potatoes into quarters, lengthwise, then cut into thin slices.
- In a warm large pan over medium heat, add a generous amount of olive oil to coat, add the onion slices and cook for 2 minutes, then add the potato slices and cook until they start to get golden brown and roasted. Toss and mix once in a while so that they are golden on both sides, but not burnt!
- While this is cooking, prepare the salad dressing by simply combining all ingredients in a jar (vinegar, olive oil, maple syrup, sea salt, and pepper if using) and shaking.
- In a bowl, cut the lettuce into bite-size pieces with your hands, or use baby lettuce mix, add chopped walnuts and pear slices on top. Put the dressing just before serving.
- In a medium-size mixing bowl, whisk all the eggs with 1/2 tsp sea salt and some freshly cracked black pepper to taste.
- Once the potatoes and onions are nicely roasted and golden, pour the egg mixture on top and reduce the temperature to medium low. Cover with a lid and let cook for about 6-8 minutes or until cooked throughout and you can lift it with a spatula. (Covering it will help to make the omelet fluffy.)
- Serve immediately with the salad.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 523kcal | Fat: 38g | Saturated fat: 6g | Cholesterol: 409mg | Sodium: 473mg | Potassium: 659mg | Carbohydrates: 28g | Fiber: 5g | Sugar: 10g | Protein: 18g | Vitamin A: 5225% | Vitamin C: 10.8% | Calcium: 117% | Iron: 4.5%