This Vegetable Frittata is a hearty and nutritious dish made with eggs, potatoes, and a variety of vegetables. The combination of eggs, olive oil, and spices creates a flavorful and satisfying meal that’s perfect for breakfast, lunch, or dinner. Packed with potatoes, onions, carrots, sweet pepper, and garlic, this frittata is both filling and packed with flavor.
Preparation, Cook, and Total Times
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Preparation Time: 15 minutes
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Cooking Time: 25-30 minutes
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Total Time: 40-45 minutes
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Servings: 4
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Calories per Serving: Approximately 250 kcal
Full List of Ingredients
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2 large eggs
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Salt (to taste)
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Black pepper (to taste)
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4 tablespoons flour
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6 small potatoes, cut into small cubes
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Olive oil (for cooking)
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1 small onion, diced
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2 carrots, cut into small cubes
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1 sweet pepper, cut into small cubes
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3 cloves of garlic, minced
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Paprika (to taste)
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Fresh parsley (for garnish)
Step-by-Step Instructions
1. Prepare the Vegetables
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Heat a large skillet over medium heat and add 1-2 tablespoons of olive oil.
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Add the diced potatoes to the pan and cook, stirring occasionally, for about 5-7 minutes until they begin to soften.
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Add the onion, carrots, sweet pepper, and garlic to the pan. Season with a pinch of salt, black pepper, and paprika. Cook for another 5-7 minutes, or until the vegetables are tender and slightly caramelized.
2. Prepare the Egg Mixture
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In a separate bowl, crack the eggs and beat them with a pinch of salt and black pepper.
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Gradually add the flour to the eggs, stirring until smooth. The flour helps to thicken the egg mixture and create a more substantial texture.
3. Combine the Vegetables and Egg Mixture
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Once the vegetables are cooked, pour the egg mixture over the vegetables in the skillet. Make sure the vegetables are evenly distributed in the pan.
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Reduce the heat to low and let the mixture cook for 10-12 minutes, or until the edges are set, and the center is mostly firm. You can cover the pan with a lid to help the frittata cook evenly.
4. Finish Cooking the Frittata
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Once the edges of the frittata are set, you can either flip it carefully to cook the other side or place the skillet under a broiler for 2-3 minutes to finish cooking the top. Keep an eye on it to prevent burning.
5. Serve and Garnish
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Once cooked through, remove the frittata from the heat and let it cool slightly.
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Garnish with fresh parsley and serve warm or at room temperature.
Nutritional Information (Per Serving)
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Calories: 250
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Fat: 14g
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Protein: 10g
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Carbohydrates: 25g
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Fiber: 5g
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Sugars: 5g
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Sodium: 500mg
Note: Nutritional information may vary depending on specific ingredients used.
The Origins and Popularity of the Recipe
The frittata is a traditional Italian dish that’s similar to an omelet but often made in a larger pan and served in slices. It’s versatile and can be filled with a variety of vegetables, meats, or cheeses. This recipe uses potatoes and a mix of vegetables to create a wholesome and filling version, perfect for any meal of the day.
Reasons Why You’ll Love the Recipe
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Quick and Easy: This dish can be made in under an hour and requires just one skillet.
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Healthy and Nutritious: Full of vegetables and eggs, it’s packed with nutrients like fiber, protein, and vitamins.
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Customizable: You can easily swap out the vegetables for others you have on hand, such as spinach, zucchini, or mushrooms.
Health Benefits
Eggs provide high-quality protein, and the variety of vegetables (potatoes, carrots, sweet peppers) adds vitamins, fiber, and antioxidants. The olive oil adds healthy fats, making this dish balanced and nutritious.
Serving Suggestions
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With a Side Salad: Serve with a fresh green salad dressed with olive oil and lemon for a light, balanced meal.
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With Toast: Serve with a side of whole-grain toast for extra fiber and crunch.
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Topped with Cheese: Add shredded cheese on top of the frittata before broiling for a melty, savory finish.
Cooking Tips
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Use a Nonstick Pan: A nonstick skillet will help prevent the frittata from sticking to the pan and make flipping easier.
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Don’t Overcook: The frittata should be set but still slightly moist in the center. Overcooking can make it dry.
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Add Cheese: If you like, you can add cheese (such as cheddar or feta) to the egg mixture for extra flavor.
Variations to Try
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Add Meat: Add cooked sausage, bacon, or ham for a heartier frittata.
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Add Herbs: Try adding fresh herbs like basil, thyme, or rosemary for extra flavor.
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Spicy Version: Add a pinch of chili flakes or chopped jalapeños for a spicy kick.
Conclusion
This Vegetable Frittata is a simple yet satisfying dish that’s packed with flavor and nutrition. Whether for breakfast, lunch, or dinner, it’s a versatile recipe that’s sure to please everyone at the table. Serve it warm or at room temperature with your favorite sides for a complete meal.
10 Comprehensive FAQ Section
1. Can I make this ahead of time?
Yes, you can make this frittata in advance and store it in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
2. Can I use other vegetables?
Yes, you can use any vegetables you like, such as zucchini, spinach, or mushrooms. Just make sure to cook the vegetables until tender before adding the eggs.
3. Can I make this frittata without flour?
Yes, you can omit the flour if you prefer, but the frittata may not be as fluffy. The flour helps give it more structure.
4. Can I add cheese?
Yes, adding cheese to the frittata is a great way to boost flavor. Try mozzarella, cheddar, or parmesan.
5. Can I make this vegetarian?
Yes, this recipe is already vegetarian, but you can add extra vegetables or tofu for additional protein if desired.
6. Can I freeze leftovers?
Yes, you can freeze the frittata for up to 1 month. Store it in an airtight container and reheat it in the oven before serving.
7. Can I make this recipe in muffin tins?
Yes, you can make mini frittatas by pouring the egg mixture into greased muffin tins and baking for about 15-20 minutes at 350°F (175°C).
8. How do I know when the frittata is done?
The frittata is done when the edges are golden brown and the center is firm but slightly moist. A toothpick inserted should come out clean.
9. Can I use sweet potatoes instead of regular potatoes?
Yes, you can substitute sweet potatoes for a slightly sweeter and more nutrient-dense version.
10. How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.