Black bean tortilla with salsa

Here’s a great post-exercise meal supplying carbs to replenish glycogen and protein for muscle repair. Eggs are good for the brain as they support the building blocks to enhance short-term memory. They also contain carotenoids and selenium for healthy skin.

SERVES 4 PREP 10 mins COOK 20 mins EASY V

For the salsa

400g can chopped tomatoes 1 onion, finely chopped

1 red chilli, halved, deseeded and finely chopped

2 tsp smoked paprika

15g (1/2 pack) coriander, finely chopped

6 Kalamata olives, thinly sliced 1/2 lemon or lime, juiced

For the omelette

2 x 400g can black beans, drained

3 garlic cloves, finely grated 2 tsp each ground cumin and coriander

6 large eggs

1 tbsp rapeseed oil

4 generous handfuls of rocket

1 Tip the tomatoes into a pan and stir in the onion, 1/2 the chilli and the smoked paprika. Cook over a low heat for 10 mins. Tip 3/4 into a bowl, then stir in 2 tbsp of the coriander and the olives and lemon juice.

2 Meanwhile, heat the grill. Tip the beans into a bowl and stir in the remaining chilli, the garlic, cumin and coriander. Beat in the eggs, then add the reserved 1/4 of the salsa and the remaining fresh coriander with a little salt to taste. Blitz a little using a hand blender or mash some of the beans with a potato masher.

3 Heat a 24cm non-stick pan with the oil. Pour in the bean mixture and leave to cook for 5-7 mins until the base is set, then grill for 5 mins. Tip out and cut into wedges. Serve with the remaining salsa and the rocket. Chill the rest for the following day.

GOOD TO KNOW healthy • low cal • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free

PER SERVING 368 kcals • fat 14g • saturates 3g • carbs 28g • sugars 7g • fibre 12g • protein 27g • salt 0.5g