*Disclaimer: This is a sponsored post with the American Egg Board’s Egg Nutrition Center, however all opinions, experiences and enjoyment of eggs are completely my own!
During this time of year, our nation observes National Hispanic Heritage Month. From September 15th until October 15th, the United States recognizes, honors and celebrates the contributions and influences of Hispanic Americans whose ancestors hail from Spain, Mexico, the Caribbean, and Central and South America. Although the dates of this month-long observance may seem a bit arbitrary, they specifically coincide with the independence days of eight Hispanic countries (Costa Rica, El Salvador, Guatemala, Honduras, Nicaragua, Mexico, Chile and Belize). Today, nearly 60 million people in the U.S. identify as Hispanic, regardless of race.
While there are many ways to acknowledge the important accomplishments and history of Hispanic and Latino/a Americans, I believe one of the best is through food! Today, I’m honoring my Mexican-American heritage by sharing my Nopalitos con Huevos recipe with you!
If you’re familiar with Sonoran Mexican foods, you may know that nopalitos con huevos (cactus with eggs) go together like peanut butter and jelly or burgers and fries! Here in southern Arizona, this food paring is commonly cooked in your tia’s kitchen as well as at your local Mexican restaurant. Even though I didn’t eat this too often a kid, as an adult, I cannot get enough of it!
First, let’s talk about one of my favorite foods featured in this recipe: Eggs. Growing up, I ate eggs almost every day. Whether my dad cooked them for me over easy or scrambled, eggs were a staple in our diet. Even though I didn’t know it at the time, eggs are a nutrition powerhouse! They are one of few foods that naturally have vitamin D, which along with calcium, is critical for building healthy bones. Plus, the yolk has important nutrients like choline for brain health and lutein for eye health.
Eggs are a budget-friendly, versatile, nutrient-dense food. Why? Let me tell you: *
Eggs are one of the least expensive sources of high-quality protein
From soups to salads to stir fries, eggs are delicious in SO MANY dishes!
A single large egg has 6 grams of high-quality protein and all 9 essential amino acids
Eggs are a naturally nutrient rich food choice that provides a good or excellent source of eight different essential nutrients, all for a mere 70 calories in one single large egg.
(*Source: Egg Nutrition Center)
Now, about this tasty, regional food with a funny name: Nopalitos. Nopal is the Spanish word for cactus, and nopalitos is the term often used in reference to the bright green, fleshy, oval prickly pear cactus pads/paddles (see photo) that are cut, cleaned, and prepared for eating. They grow all over the desert southwest, central and west Mexico, and the West Indies. Nutritionally, nopalitos have about 15 calories, 3 grams of carbohydrates, and 2 grams of fiber per 3/4 serving. Whether you use jarred or fresh nopales (they are sold cut and bagged at your local Latin supermarket), they add a lot of flavor and nutrition to any dish!
My Nopalitos con Huevos recipe combines these tender, seasoned cactus with scrambled eggs and makes for a savory, satisfying and nutritious dish that can be served in about 30 minutes any time of day! I hope you enjoy this recipe as much as I do. Buen provecho! Enjoy!
Nopalitos con Huevos
Makes 4 servings
Can be prepared in 15 minutes
(30 minutes if preparing nopales from scratch)
Ingredients
4 large eggs
2 teaspoons olive oil
1/3 cup brown or white onion, diced
1 cup nopalitos, drained and rinsed if jarred, or freshly cooked (cooking directions below)
1 cup tomato, diced
¼ teaspoon each of chili powder, dried Mexican oregano, cumin
½ teaspoon salt
¼ teaspoon ground pepper
¼ cup cilantro, chopped
¼ cup queso panela, diced (*can substitute with queso fresco or monterey jack cheese)
*To prepare nopalitos from raw cactus:
1 pound (about 4 cups) cleaned and cut cactus, into 1 inch pieces
½ of a medium sized onion, cut into large chunks
2 garlic cloves, peeled
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
½ teaspoon chili powder
½ teaspoon dried Mexican oregano
Directions
To prepare raw nopalitos:
Rinse raw cactus in a colander and agitate to remove some of the natural, slimy residue.
Boil a large pot of water over medium-high heat and add cactus, onion and garlic to the pot. Boil for 25 minutes. More of the residue from the cactus will boil off.
Drain and rinse cactus and vegetables. Dice boiled garlic. Set aside.
In the same pot the vegetables boiled in, place over medium heat and add oil, cactus, onion and garlic. Stir all ingredients to combine.
Add all dried seasonings (salt to oregano) and mix until vegetables are coated. Set aside to prepare the rest of the recipe.
To prepare Nopalitos con Huevos recipe:
In a medium bowl scramble eggs and set aside.
Over medium heat, add oil to a medium sized skillet (a cast iron pan works really well).
Add onion and cook for 1-2 minutes until fragrant and translucent, then add nopales. Cook an additional 1-2 minutes before adding in tomatoes. Stir to combine all ingredients.
Add chili powder, oregano, cumin, salt and pepper to the vegetables and stir until coated with seasonings.
As they continue to cook, push vegetables to the outer area of the pan to create an empty space in the middle. Pour eggs in the center of the pan and scramble. As the eggs begin to cook, fold vegetables into the center of the pan and mix all ingredients together.
Once the eggs are soft-cooked and no longer runny, turn off the heat and top with cilantro and cheese. Cover pan to allow the cheese to melt a little. Serve immediately.
*Suggestion: Serve along with warm corn tortillas, toasted bolillo or pan birote. Also tastes delicious when served with fresh salsa and refried beans.
Fresh prickly pear paddle that can be trimmed, cleaned and cooked. A traditional native food that is nutrient rich and tastes delicious with eggs.
Eggs are a low priced, high-quality source of protein that is so versatile in the kitchen!
Nopalitos con Huevos is a traditional Sonoran Mexican dish that can be served any time of day. This satisfying nutritious dish is a definite crowd pleaser!