This Pumpkin and Vegetable Frittata is a delicious and nutritious dish, perfect for any meal of the day. Combining tender pumpkin, sautéed vegetables, and a cheesy topping, this frittata is both satisfying and flavorful. Paired with a refreshing yogurt sauce, it makes for a well-rounded and delightful meal.
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
Ingredients:
- 300g pumpkin, peeled and diced
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 1 carrot, grated
- 7 mushrooms, sliced
- 2 tbsp vegetable oil
- 6 tbsp oat flakes
- 2 eggs
- Salt, black pepper, paprika (to taste)
- 150g cheese, grated
- 250g yogurt
- 1/2 lemon, juiced
- Fresh parsley, chopped
- Spring onions, chopped
- Fresh dill, chopped
Instructions:
- Prepare the Pumpkin:
- Preheat your oven to 180°C (350°F).
- Place the diced pumpkin in a microwave-safe dish, cover, and microwave for 20 minutes or until tender.
- Sauté the Vegetables:
- Heat the vegetable oil in a large skillet over medium heat.
- Add the chopped onion and minced garlic, and sauté for 2-3 minutes until translucent.
- Add the grated carrot and sliced mushrooms to the skillet, and cook for another 5 minutes until the vegetables are tender.
- Combine Ingredients:
- In a large bowl, whisk the eggs.
- Stir in the cooked pumpkin, sautéed vegetables, oat flakes, salt, black pepper, and paprika. Mix well to combine.
- Assemble the Frittata:
- Pour the mixture into a greased baking dish, spreading it out evenly.
- Sprinkle the grated cheese over the top.
- Bake:
- Bake in the preheated oven for 25 minutes or until the top is golden brown and the frittata is set.
- Prepare the Yogurt Sauce:
- While the frittata is baking, mix the yogurt with lemon juice, fresh dill, and a pinch of salt.
- Serve:
- Serve the frittata hot, garnished with chopped parsley and spring onions.
- Serve with the yogurt sauce on the side.
Serving Suggestions:
- Enjoy with a side of fresh green salad or roasted vegetables.
- Pair with a slice of crusty bread for a complete meal.
Cooking Tips:
- Ensure the pumpkin is fully tender before adding it to the egg mixture to ensure a smooth texture.
- Adjust the seasoning according to your taste preferences.
Nutritional Benefits:
- Pumpkin is rich in vitamins A and C, providing a healthy dose of antioxidants.
- Eggs and cheese add protein to the dish, making it a satisfying and balanced meal.
Dietary Information:
- Vegetarian: Yes
- Gluten-Free: Use gluten-free oat flakes
- Nut-Free: Yes
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
This Pumpkin and Vegetable Frittata is easy to prepare and packed with nutritious ingredients. The combination of tender pumpkin, flavorful vegetables, and cheesy goodness makes it a crowd-pleaser. The refreshing yogurt sauce adds a tangy contrast, enhancing the overall flavor profile.
Conclusion:
Delight in the wholesome flavors of this Pumpkin and Vegetable Frittata, a perfect addition to your meal repertoire. Whether enjoyed for breakfast, lunch, or dinner, this dish is sure to become a favorite. Bon appétit!