FRIJE

Instructions

• 1.   👩‍🍳 Preparation (very detailed)
  1️⃣ 🔪🧅 Slice the onion
  Dice 40 g of onion into small pieces so it cooks quickly and remains tender.
  2️⃣ 🔪🫑 Cut the bell pepper
  Dice 60 g of bell pepper into small pieces (the smaller, the better it fits in the wrap).
• 2.   3️⃣ 🫒🔥 Sauté the vegetables
  Heat 10 g of olive oil in a pan.
  Add onion + bell pepper and sauté for 3 min.
• 3.   4️⃣ 🥬✨ Add the spinach
• 4.   Add 60 g of spinach and let it wilt for 1 min (they reduce quickly). Season with salt, pepper, then set aside on a plate.
  5️⃣ 🥚🥣 Beat the eggs
  In a bowl, beat 2 eggs with a pinch of salt, pepper, and a pinch of herbs if desired.
  6️⃣ 🍳🥚 Cook the omelette
  Reduce the heat to medium. Pour the beaten eggs into the pan.
  Let it set for 30 sec, then place the tortilla directly on the omelette.
• 5.   7️⃣ 🌯🔁 Flip together
  When the omelette is almost set, flip the whole thing (omelette + tortilla) at once.
  Let it cook for 30–45 sec to heat the tortilla.
  8️⃣ 🧀➕ Fill
  Spread the vegetables in the center, then add 60 g of cheese.
• 6.   9️⃣ 🔥🧀 Melt
  Fold slightly, leave for 1 min on low heat (or cover for 30 sec) to melt the cheese well.
  🔟 🌯✅ Roll and grill
  Roll tightly into a wrap.
  Brown for 30 sec on each side for a slightly crispy exterior.

Notes & Suggestions

• ⚡ Tip to make the recipe easier
  🥬 Use frozen chopped spinach: 60 g directly into the pan, no need to wash or sort.
  🔁 Ingredient swap
  🧀 Melting cheese → feta: replace with 50 g of feta (saltier, more "Mediterranean").
  🔥 Cooking tip
  🍳 For a nicely browned wrap without burning: finish on medium-low heat and press lightly with a spatula for 10 seconds per side.

Nutritional information *

Reference

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