Recipe: Meatless tortang giniling (lentil and shrimp omelet)

By Jacqueline Chio-Lauri

You can add practically anything to your torta (omelet), but the more popular and traditional additions are giniling (minced meat), talong (eggplant) and alimango (crab). Diversity of ingredients is key to nutritional balance, and a way of making sure we get all the micronutrients our bodies need. Tortas are a clever way of introducing a broad spectrum of ingredients to our diet, and this torta recipe is packed with nutrient-rich vegetables. The usual minced meat (we get enough of it from burgers anyway) is replaced with lentils — a nutrient powerhouse that supports heart health.

PREPARATION TIME 30 minutes + 10 minutes baking time

YIELD 6 servings

2 tablespoons olive oil

8 Guisa Ice Cubes, thawed*

1 red bell pepper, seeded and diced small

8 oz (250 g) peeled, deveined raw shrimp, finely chopped

6 chestnut mushrooms, diced small

14-oz (400 g) can or 2 cups cooked lentils (rinsed well and drained)

6-oz (200 g) bag baby spinach

6 large eggs

1/3 teaspoon fine salt

1/3 teaspoon freshly ground pepper

Preheat the oven to 390°F (200°C). Lightly grease a 2-quart (1.9 L) baking dish (11 x 7 inches [28 x 18 cm]).

Heat a skillet over medium heat. Add the oil. When the oil shimmers, add the Guisa Ice Cubes and stir until completely melted.

Turn up the heat to high. Add the bell pepper. Cook, stirring occasionally for 2 minutes, until it starts to caramelize.

Add the shrimp and stir until slightly orange in color. Add the mushrooms and stir occasionally for 2 minutes or until they are browned. Add the lentils and stir for about 3 minutes until well combined. Add the spinach. Switch the heat off and stir until well combined. Transfer the contents of the skillet to the greased baking dish and spread evenly.

Crack the eggs into a bowl. Season with salt and pepper. Beat thoroughly until blended.

Pour the eggs all over the mixture in the baking dish. Tilt the dish to ensure the egg is evenly spread. Place in the oven for about 10 minutes, until the egg has set. Remove from the oven and leave to cool. Cut into 6 equal portions.

7Pack a serving of torta with rice or in a wholemeal Vegan Ube Pandesal** with lettuce, tomato and Banana Ketchup***, and a side of fresh fruits. Refrigerate (keeps for about 3 days) or freeze the rest.

Freezing: Place cooled torta portions in a freezer-safe bag. Label and freeze (will keep for at least 1 month).

Reheating: Pop in the microwave at low heat for 1 minute or until warm.

PER SERVING:

CALORIES 286KCAL | FATS 12.6G |

SATURATED FAT 2.3G | PROTEIN 20.4G

CARBOHYDRATES 27.4G |FIBER 8.8G

SODIUM 309MG | SUGARS 3.01G

*TO MAKE THE GUISA ICE CUBES

PREPARATION TIME 45 minutes

YIELD approximately 35 frozen cubes

1/4 cup olive oil

1 medium head garlic, minced

2 large yellow onions, finely chopped

4 medium carrots, finely chopped

6 celery stalks, finely chopped

2 large tomatoes, finely chopped

1 teaspoon sea salt

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon freshly ground pepper

Heat the oil in a large sauté pan on medium-high heat until it shimmers.
Add the garlic and onions. Stir-fry for about 12 minutes or until the onions start to caramelize.
Add the carrots, stirring often for about 8 minutes, until the carrots start to caramelize.
Add the rest of the ingredients. Cook for 5 minutes or until the tomatoes melt into the mixture. Remove from the heat and allow to cool.
Spoon the mixture into ice cube trays with lids. Once frozen, you can transfer to zip-top bags and return to the freezer. They will keep for at least 2 months. Defrost before use or drop frozen into the pan on low heat to defrost.

PER CUBE: CALORIES 28KCAL | FATS 2.13G | PROTEIN 0.32G

CHOLESTEROL 0MG | CARBOHYDRATES 2.05G | FIBER 0.5G

SODIUM 75MG | SUGARS 0.88G | SATURATED FAT 0.3G

**TO MAKE THE VEGAN UBE PANDESAL (WHOLEMEAL PURPLE YAM BREAD ROLLS)

Pandesal, from the Spanish words for “salt bread,” is the bread of choice for the predominantly rice-eating Filipinos. It may have been born from the Spanish colonizers’ attempts to make a European-style baguette.

PREPARATION TIME 2.5 hours

YIELD 20 bread rolls

3 cups (390 g) wholemeal bread flour soaked overnight in 2¼ cups (540 ml) warm water

1/2 cup (165 g) thawed grated ube purple yam or mashed boiled sweet potato

1/2 cup (120 ml) extra virgin olive oil + a few drops for coating the dough

3 cups (360 g) bread flour + a few tablespoons for kneading

2 1/2 teaspoons instant yeast

1/4 cup (40 g) coconut sugar

1 teaspoon salt

1 tablespoon chia seeds

2 tablespoons breadcrumbs

Mix the soaked wholemeal flour, purple yam or sweet potato and the ½ cup olive oil until well blended. Set aside.

2 In a large mixing bowl, add the bread flour, yeast, sugar, salt and chia seeds. Whisk together with a spatula or wooden spoon then push the dry ingredients against the sides of the bowl to make a well. Pour the wholemeal flour mixture into the center. Mix the dry flour and the wet flour gradually, drawing the flour from the inside walls of the well until well blended. (If you have a stand mixer you can use this to mix and knead the dough.)

3 Dust a clean, flat working surface with flour. Knead the dough on the floured surface with your hand until smooth, supple and elastic, about 10 minutes. Form into a ball and lightly coat with oil. Cover with a damp towel or plastic wrap and let sit in a warm place (e.g., in an oven warmed for one minute then switched off) until the dough has doubled in volume, about 1 hour.

4 Punch the dough to let air out. Transfer onto a lightly floured surface or silicone mat and form into a donut. Divide into 4 equal pieces using a dough slicer or a knife. Straighten each piece and cut each into 5 equal portions. Shape each portion into a ball and place on a baking pan lined with parchment paper or a silicone baking mat. Make sure to leave a 1-inch (2.5 cm) gap in between each piece. Dust the rolls with the breadcrumbs. Cover the rolls with a damp cloth and leave to rise until doubled in volume, about 20 minutes.

5 Preheat the oven to 375°F (190°C).
6 Bake the rolls until golden, about 15 minutes. Serve and freeze the rest.

Freezing Freeze cooled pandesal in freezer bags. They will last for at least 1 month.

Reheating Thaw and reheat for a minute or two in the oven toaster.

This pandesal is given a healthier spin by using ube (purple yam) or kamote (sweet potato), wholemeal flour, chia seeds, coconut sugar instead of refined cane sugar, and olive oil instead of butter. The potassium-rich kamote was a staple in the diet of ancient Filipino tribes when rice was scarce, usually during the dry season. It was survival food for many Filipinos during World War II.

PER ROLL

CALORIES 156KCAL | FATS 6.2G

SATURATED FAT 0.5G | PROTEIN 3.4G

CARBOHYDRATES 21.6G | FIBER 1G

SODIUM 152MG | SUGARS 2.7G

***HOW TO MAKE BANANA KETCHUP

This staple condiment in Philippine households is said to have been invented by Filipina food scientist and World War II hero, Maria Orosa, using native bananas as the main ingredient. It’s easy to make; this version uses a medley of fruit and vegetables, rather than sugar, to lend sweetness.

TIME 40 minutes

YIELD 1 cup

1 large banana (very ripe), chopped

1/4 red onion, chopped

4 teaspoons tomato paste

1/4 cup (50 g) dried apricots

8 pitted dates, chopped

1/3 cup (80 ml) coconut or cane vinegar

1/2 teaspoon garlic powder

3 slices pickled red beets, drained

1/2 teaspoon salt

Place all the ingredients, except the salt, in a blender and puree. Transfer to a saucepan on medium-high heat until it simmers. Lower the heat to medium-low and add the salt. Mix. Cover and allow to simmer for 30 minutes stirring frequently. If the mixture dries up, add a little water to achieve desired consistency.