We are egg lovers in our home and can have them for all 3 meals. I always have a carton of eggs in the fridge to make quick meals. My blogging marathon theme for this week is ‘protein rich dishes’. I picked my favorite protein, eggs. Valli wanted us to post 3 different meal courses with our choice. So, today I have a breakfast/ brunch recipe. Being a ovo-lacto vegetarian, I rely on eggs and lentils for our daily protein intake. Eggs are probably one of the most complete sources of protein as they contain all essential and non-essential amino acids. They are also loaded with vitamins, minerals, good fats and various other nutrients. Here is an information packed post on 6 reasons why eggs are the healthiest food on the planet on healthline.com. Coming to this vegetable frittata recipe, as the name suggests this is packed with choke full of veggies. It is colorful, nutritious and filling. This is my go-to recipe to make for the family because I can sneak in as many veggies as I want and no-one complains. The kids love it and do not mind the veggies since they love eggs and the cheese on top.
Ingredients
So, here’s what you need to make this filling vegetable frittata with cheese: Eggs - I use large eggs. I plan about 1~2 eggs per person, 2 for grown-ups and 1 for kids. So, this 6 recipe with 6 eggs easily feeds a family of 4. Vegetables - you can get very creative with the vegetables. Use what you have in the fridge or whatever you like. Below are my favorites:
onion - red or yellow, does not matterpotatoes - boiled, peeled and dicedbell peppers - any color will worktomato - remove the seeds to avoid making the veggie layer too wet and soggy.green peas
Other veggies like broccoli, cauliflower, spinach, corn, scallions etc can also be used. Pick about 3~4 different vegetables for the recipe. Steam broccoli and cauliflower before adding to the other veggies to ensure that they don’t fall apart after cooking. Spices - I wanted to make an Indian flavored frittata, so I added ground cumin, coriander and red chili powder. But feel free to make it your own. Here are a few flavoring ideas:
Tex-Mex Style: use ground cumin, chili powder, dried oregano and fresh cilantroItalian style: use dried italian seasoning, crushed pepper flakes and fresh parsleyBasic style: use salt, pepper and fresh parsley
Cheese - We love cheese and so, I added some on the top. But feel free to skip it if you are not into cheesy eggs. For a truly Indian version of this recipe, add some grated paneer instead on top before baking. If you are looking to buy groceries online, then Farmbox Direct is a great resource. They have a variety of veggie and fruit boxes that you can try and they deliver to your door.
Instructions
Frittatas start on the stove-top and cooked until slightly set, then baked in the oven until done. But I cook it on the stove-top until the veggies and eggs are cooked almost 90%. Then place it under the broiler to melt the cheese and finish cooking. My method takes away the guessing game in timing since I know it’s almost cooked through before it goes into the oven - all it needs is melted cheese. Here’s how to make vegetable frittata: Start by preheating the oven to Broil (high). Heat oil in a large, heavy-bottom, oven-safe skillet. Add the onion, garlic, red bell pepper and cook over medium heat for 4~5 minutes or until onions and peppers are tender. Add the tomato, boiled and diced potato, peas, ground cumin, coriander, red chili powder and salt. Cook over medium heat, stirring frequently, until the tomato and peas are soft. Beat eggs in a medium mixing bowl and whisk lightly. Season with salt and pepper. Add the eggs to the veggie mixture, mix to combine all the ingredients. Lower the heat to medium-low. As the eggs cook, using a spatula push the mixture from the edge of the pan to the center to let the uncooked eggs flow onto the hot pan and start cooking. Do this for 2~3 minutes. Cover and cook over low heat for 5~7 minutes, or until the bottom of the frittata is golden brown and the top is almost set. Mixture should not be too ‘jiggly’ when you shake the pan. Sprinkle cheese evenly over the omelet and place the pan in the preheated broiler for 1~2 minute or until the cheese has melted and the top of the omelet is completely set. Using oven mitts, carefully remove the skillet from the oven. Let cool for 3~4 minutes, then slide the frittata onto a chopping board or serving plate. Sprinkle chopped cilantro. Cut into wedges and serve.
Taste Test
This is one of our family favorite dishes. It is spicy, cheesy and absolutely delicious. Even my picky 12 year old cannot find anything to complain about - which in my books is a win. I usually serve this with toast for breakfast or brunch. But it is great to serve with even rice and dal for a filling meal. This tangy Amti dal would be a great side dish.
Tips & Suggestions
Make sure to use oven-safe skillet. Also use oven mitts to get the skillet out of the oven because the handles get super hot. If you don’t have an oven-safe skillet, then make this dish on the stove-top. Cook till the bottom is cooked and lightly browned. Place a plate over the skillet and flip the frittata onto it - then slide it back into the skillet with the uncooked part on the bottom. Cook till the other side is golden as well. Skip the cheese in this cake or add it after both the sides are nice and golden. Cover and cook till melted.Other veggies like broccoli, cauliflower, spinach, corn, scallions etc can also be used. For a truly Indian version of this recipe, add some grated paneer instead on top before baking. Feel free to skip the cheese if you don’t like cheesy eggs.
Few more Egg based dishes to try
Balbuljata - this Maltese style scrambled eggs with tomatoes is quick and easy to make.Open face egg sandwich - is a delicious way to incorporate eggs and greens into a meal.Sri Lankan egg curry - boiled eggs cooked in a creamy, spicy sauce.Chilli Parotta - spicy veggie packed dish from Kerala.
Let’s check out what my fellow marathoners have cooked up today for BM# 113.
