Spinach and ricotta stuffed shells
Pasta shells filled with spinach and ricotta beneath a tomato sauce.
About 55 min · 540 kcal · 30 g protein per serving
Vegetarian
Potato, pepper and onion tortilla
A thick Spanish omelette of soft potato, onion and roasted pepper.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 3 mm potato slices are soft in 18 to 22 minutes covered on low
- Confirm the centre reaches 71°C after the grill finish
- Photograph the finished wedges
- Time
- About 55 min
- estimated
- Serves
- 2
- see below
- Energy
- 485 kcal
- per serving
- Protein
- 24 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Peel and slice the potatoes about 3 mm thick, and slice the onion the same.
Warm the oil in a 20 cm non-stick pan over low heat, add the potato and onion, cover, and cook gently for 18 to 22 minutes, turning now and then. They should end up soft right through and barely coloured. This is not frying.
Beat the eggs in a large bowl. Tip the hot potato and onion in with the drained peppers, sliced, and stir. Leave it to stand for 5 minutes.
Return everything to the pan on low heat and cook, undisturbed, for 10 to 12 minutes, until set almost to the top.
Finish under a hot grill for 2 to 3 minutes.
Cooked when: 71°C / 160°F in the centre. A food thermometer is the reliable way to tell.
Rest for 5 minutes before cutting into wedges, and scatter the parsley over.
The useful detail
Cook the potato slowly in oil under a lid until it is soft, never crisp. It is poaching rather than frying, and a crisp slice stays a hard edge inside the set egg instead of melting into it.
Make it work for you
One serving is Half the pan, cut into wedges. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Fresh red peppers instead of jarred
Firmer and less sweet. Cook them with the potato for the last 10 minutes.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Sweet potato instead of potato
Sweeter and much softer, and it breaks up more in the pan.
Per serving: about 15 kcal more, about 1 g less protein, about the same fat.
Add 60 g of grated cheddar to the eggs
Richer and saltier, and it adds about 7 g of protein a serving.
Allergens: Adds milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A dish where six eggs across two servings make it a main course, and the potato is cooked into it rather than served beside it.
| Energy | 485 kcal |
|---|---|
| Protein | 24 g |
| Fat | 24 g |
| of which saturates | 6 g |
| Carbohydrate | 44 g |
| of which sugars | 9 g |
| Fibre | 6 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 350 g | FDC 170026Potatoes, flesh and skin, raw | 270 kcal | 7.2 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| roasted red peppers from a jar | 150 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 50 kcal | 1.5 g |
| eggs | 300 g | FDC 171287Egg, whole, raw, fresh | 429 kcal | 37.7 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 972 kcal | 48.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. As good cold as hot, and traditionally eaten at room temperature the next day.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Mushroom and lentil cottage pie
A savoury mushroom-lentil filling with a soft potato topping.
About 1 hr · 360 kcal · 20 g protein per serving
Vegetarian