Monday, 31 March 2014

Courgette (Zucchini) Ribbon, Goats' Cheese and Petis Pois Tortilla with Fresh Herbs

Inspired by the lighter Andalusian version of the traditional Spanish Tortilla

...which uses courgettes (zucchini) instead of potatoes, I made this version using blanched courgette ribbons, rather than fried courgette slices, complimented by soft  and salty goats cheese, contrasting sweet bursts of flavour from petit pois and highlighted with the flavour of fresh herbs, with a base of lightly caramelised spring onions.

Not only is it delicious, it's light on the calorie and carb front too, without potatoes. Lovely served with some small tomatoes on the vine, roasted for 10-12 minutes in a medium oven, and a green leafy salad with a drizzle of balsamic or lemon juice and olive oil.

The tortilla serves 4-6, depending on appetite, at 157 calories per serving (between six), or 235 calories each between four. [Calories in square brackets, if you're counting!]

  • 6 medium eggs (average 58g each) [526]
  • 1/2 tbsp oil [67]
  • 125g soft goats cheese (e.g. Sainsbury's, 158 calories per 100g - check info if counting calories as they vary i.e. Tescos is 265 calories per 100g, or use Feta/light Feta) [198]
  • 3 courgettes, topped and tailed and shaved into ribbons - use a mandolin, or vegetable peeler (450g - you can slice them into discs, and blanche for a little longer, if you find it easier!) [81]
  • 75g (1/2 a cup!) frozen petit pois (or peas) [50]
  • 4 spring onions, sliced [14]
  • Around 2 tbsp (good handful or two) chopped fresh herbs that you love, plus extra to garnish - herbs that go well with goats cheese/feta, peas and courgettes are basil, parsley, mint, oregano and chives -  I used basil, parsley and chives as that's what I had on the windowsill [2]
  • Salt and freshly ground black pepper [1]
Blanch the courgette ribbons and frozen petit pois in a large pan of unsalted boiling water for 30 seconds, then put in a colander to drain and set aside while you prepare the other ingredients.

Break the eggs into a bowl, and whisk together. Chop / crumble the goats cheese / feta into the eggs and add the herbs, salt (around 1/2 teaspoon, depending on your tastes, no more than 1 level tsp, less if you're using salty feta) and pepper. Tip some of the peas into the eggs too, so they don't all sit on the bottom when you cook it. Stir until combined.

Heat the oil in a good non-stick pan which you can put under the grill (my pan is 22cm / 9 inches) over a medium heat and swirl it around to coat the base. Add the sliced spring onions, and toss for a couple of seconds, then make sure they are evenly spread over the base (push them around with a spoon or spatula). 

Gently (but quickly) transfer the courgette ribbons over the top, in an even layer. Immediately pour the eggs evenly over the top, making sure the cheese etc. is spread out, and give the pan a quick gentle shake so that the egg is spread out, and sinks through to the base as well.

Heat the grill (broiler) to low/medium. Once the pan has been on the hob for a few minutes, transfer it under the grill until just starting to set on the top and turn a very faint golden. Then transfer back to the hob for another few minutes (this means the heat from the top or bottom is dispersing more evenly, rather than burning on either side), and then back under the grill again until turning a light brown. 

You can check it's cooked through by giving it a shake in the pan, and making sure it doesn't wobble, and/or inserting a metal skewer for a few seconds and then making sure it's piping hot against your lip, and hasn't got runny egg on it. Leave it to stand for about 10 minutes or more, then gently run a silicone (or similar) spatula around the edge of the tortilla to make sure it isn't stuck anywhere, and tip out onto a serving board or dish, scatter with fresh herbs, and serve warm or room temperature.

Have you enjoyed this recipe? If so, I'd love it if you left me a comment below :)


  1. Going to try this it looks yummy , can it be frozen ? x

    1. Hi yes, no problem! I frequently freeze tortillas / frittatas / crustless quiches in portions for lunchboxes, they freeze brilliantly.


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