Easy vegetarian migas

Easy vegetarian migas could be just the gluten free and lacto ovo vegetarian recipe you've been looking for. One serving contains 460 calories, 24g of protein, and 23g of fat. This recipe serves 2. For $2.19 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. A mixture of onion, bell pepper, tortilla, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes roughly 25 minutes. 8 people were glad they tried this recipe. Only a few people really liked this European dish. It works well as a reasonably priced main course. It is brought to you by Amuse Your Bouche. Overall, this recipe earns a pretty good spoonacular score of 73%. Users who liked this recipe also liked Easy Migas, Easy Breakfast Migas, and Easy Vegetarian Chili.

Servings: 2

Preparation duration: 5 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 bell pepper, diced (I used orange)

Black pepper

35g ( - 1/3 cup) grated cheddar cheese

4 eggs, lightly beaten

1 tbsp oil

½ onion, diced

To serve: refried beans, fresh coriander (cilantro), avocado, red onions

Salt

1 - 2 medium tomatoes, diced

1 large tortilla, cut into short strips (I used flour, but corn is more authentic)

Equipment:

frying pan

Cooking instruction summary:

Heat a dash of oil in a frying pan, and add the strips of tortilla. Cook over a medium heat for a few minutes, tossing regularly, until the tortilla pieces are golden brown and crispy. Remove from the pan, and set aside.Add the diced onion and pepper to the pan, and cook over a medium heat for a few minutes, until fairly soft. Add the diced tomato, and cook for a further couple of minutes.Return the crispy tortilla strips to the pan, and add the beaten eggs. Cook over a medium-low heat, stirring regularly, until the eggs are almost cooked, then add the grated cheese and plenty of salt and pepper.When the cheese has melted and the eggs are fully cooked, serve the migas with refried beans, avocado, and slices of red onion.

 

Step by step:


1. Heat a dash of oil in a frying pan, and add the strips of tortilla. Cook over a medium heat for a few minutes, tossing regularly, until the tortilla pieces are golden brown and crispy.

2. Remove from the pan, and set aside.

3. Add the diced onion and pepper to the pan, and cook over a medium heat for a few minutes, until fairly soft.

4. Add the diced tomato, and cook for a further couple of minutes.Return the crispy tortilla strips to the pan, and add the beaten eggs. Cook over a medium-low heat, stirring regularly, until the eggs are almost cooked, then add the grated cheese and plenty of salt and pepper.When the cheese has melted and the eggs are fully cooked, serve the migas with refried beans, avocado, and slices of red onion.


Nutrition Information:

Quickview
460k Calories
24g Protein
23g Total Fat
36g Carbs
22% Health Score
Limit These
Calories
460k
23%

Fat
23g
36%

  Saturated Fat
7g
47%

Carbohydrates
36g
12%

  Sugar
13g
16%

Cholesterol
347mg
116%

Sodium
1212mg
53%

Get Enough Of These
Protein
24g
49%

Vitamin C
190mg
230%

Vitamin A
5980IU
120%

Selenium
33µg
48%

Fiber
9g
40%

Vitamin B2
0.64mg
38%

Phosphorus
371mg
37%

Folate
148µg
37%

Vitamin B6
0.69mg
35%

Vitamin E
5mg
33%

Calcium
267mg
27%

Iron
4mg
23%

Potassium
777mg
22%

Vitamin K
22µg
22%

Manganese
0.43mg
21%

Vitamin B5
2mg
20%

Vitamin B1
0.24mg
16%

Zinc
2mg
16%

Vitamin B12
0.94µg
16%

Vitamin B3
2mg
14%

Magnesium
51mg
13%

Vitamin D
1µg
12%

Copper
0.19mg
10%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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