Recipes · Filipino · Main Courses
Tortang Kalabasa (Filipino Squash Omelette with Rice)
One serving has 632 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin A (115%), selenium (87%), choline (74%), riboflavin (70%), manganese (68%) and folate (67%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (507 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten
Ingredients
- 150 g Kalabasa (calabaza squash), grated
- 100 g Eggs
- 30 g Onion
- 4 g Garlic
- 15 g Plain flour
- 12 g Vegetable oil (for frying)
- 0.8 g Salt
- 0.2 g Black pepper
- 70 g Rice, white, long-grain (jasmine)
- 110 g Water (for the rice)
- 15 g Banana ketchup (to serve)
Method
- Rinse the rice, put it in a small pan with the water and bring to the boil, then cover and cook on the lowest heat for 15 minutes. Leave it covered off the heat while you make the torta.
- Peel the squash, scoop out the seeds and grate it coarsely. Squeeze out a little of its liquid by hand so the omelette isn't watery.
- Beat the eggs in a bowl with the salt and pepper. Stir in the grated squash, finely chopped onion, crushed garlic and flour until evenly mixed.
- Heat the oil in a non-stick frying pan over medium heat. Spoon in the mixture as two patties about 12 cm across and 1.5 cm thick, flattening them with the back of the spoon.
- Fry for 3-4 minutes, until the underside is golden brown and the top is starting to set, then turn with a wide spatula and cook for 3 minutes more, until firm in the middle.
- Drain on kitchen paper and serve hot with the rice and banana ketchup, or with a dip of vinegar and crushed garlic, as an everyday Filipino ulam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 632 kcal | 30% |
| Carbohydrates | 86.2 g | |
| Water | 373 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 21.4 g | 45% |
| Tryptophan | 0.27 g | |
| Threonine | 0.84 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.2 g | |
| Methionine | 0.55 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.5 g | |
| Fat | 22.3 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 372 mg | |
| Calcium | 130 mg | 13% |
| Copper | 0.49 mg | 54% |
| Iron | 6.9 mg | 38% |
| Magnesium | 58.2 mg | 19% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 380 mg | 54% |
| Potassium | 849 mg | 18% |
| Selenium | 47.6 µg | 87% |
| Sodium | 600 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.77 mg | 70% |
| Niacin (vitamin B3) | 5.1 mg | 36% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 57% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 267 µg | 67% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 315 mg | 74% |
| Vitamin A | 803 µg | 115% |
| Vitamin C | 17.6 mg | 23% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 25.1 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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