Help control blood pressure with this omelette

This thick, chunky Middle Eastern omelette is served flat, not rolled or folded, so it's more like a cake. Packed with vegetables and chickpeas, it's equally delicious hot or cold.

• 30 ml (2 tbsp) olive oil, divided
• 1 small onion, chopped
• 1 garlic clove, crushed
• 5 ml (1 tsp) ground cumin
• 5 ml (1 tsp) ground coriander
• Pinch cayenne pepper
• 250 g (1/2 lb) new potatoes, scrubbed and cut into 1-cm (1/2-in) dice
• 1 small red pepper, seeded and diced
• 1 small eggplant, cut into 1-cm (1/2-in) dice
• 1 can (425 g/15 oz) chickpeas, drained and rinsed
• 6 eggs
• 30 ml (2 tbsp) chopped fresh cilantro
• Salt and pepper to taste

Preparation and cooking time: 30 minutes. Serves 4.

1. Heat 15 millilitres (1 tablespoon) oil in a 25-centimetre (10-inch) nonstick skillet with a flameproof handle. Add the onion and cook until starting to soften, 2 to 3 minutes. Stir in the garlic, cumin, ground coriander and cayenne pepper, and continue cooking for 1 minute, stirring constantly.
2. Add the additional 15 millilitres (1 tablespoon) oil to the pan, then add the potatoes, red pepper and eggplant. Continue sautéing for 5 minutes, stirring frequently, until the vegetables are lightly browned.
3. Add 75 millilitres (5 tablespoons) water, cover and steam for 5 minutes. Then remove the lid and continue cooking until all excess liquid has evaporated. Stir in the chickpeas.
4. Lightly beat the eggs in a large mixing bowl. Add the chopped cilantro and season with salt and pepper to taste. Add in the vegetable and chickpea mixture from the pan and stir to mix.
5. Preheat the broiler to high. Spray the skillet with cooking spray and warm over a medium heat. Pour in the egg mixture, spreading the vegetables out evenly. Cook the omelette, shaking the pan from time to time, until almost set, 3 to 4 minutes. There will still be some uncooked egg mixture on the top.
6. Place the pan under the broiler and cook the omelette until the top looks set, about 2 minutes. Remove from the heat and allow the omelette to rest in the pan for 2 minutes, then slide it onto a serving plate or board. Serve hot, cut into wedges.

To make an omelette with some salmon, try this:

1. Omit the cumin, coriander and eggplant. Add 2 diced zucchini with the water in Step 3.
2. In Step 4, add one 200-gram (7-ounce) can of salmon, drained and flaked, 30 millilitres (2 tablespoons) chopped fresh dill, 15 millilitres (1 tablespoon) snipped fresh chives and the finely grated zest of 1 lemon to the beaten eggs with the vegetables and chickpeas.

Key nutrients:

• 360 Calorie (140 Calories from Fat)
• 16 g Fat (4 g Saturated Fat and 0 g Trans Fat)
• 18g  Protein
• 37 g Carbs
• 10 g Fibre
• 105 mg Sodium
• 53 mg Vitamin C
• 92 mg Magnesium
• 897 mg Potassium
• 117 mg Calcium

Eggs are an inexpensive source of protein that, when mixed with some Middle Eastern spices, can completely change your breakfast. And if you want something even more filling, try this with some canned salmon.