Vegetable Frittata with Broccoli and Cauliflower

This Vegetable Frittata with Broccoli and Cauliflower is a hearty, nutritious, and colorful dish that is perfect for breakfast, lunch, or dinner. Packed with a variety of fresh vegetables like broccoli, cauliflower, potatoes, carrots, and peppers, this frittata is as visually appealing as it is delicious. The addition of eggs, cheese, and a touch of sour cream gives it a rich and creamy texture, while herbs like dill, parsley, and oregano provide a fresh and aromatic flavor. This frittata is easy to make, versatile, and can be served hot or cold, making it a great option for meal prep or a family meal.

Full Recipe:

Ingredients

  • Eggs: 4 large
  • Salt: to taste
  • Flavored liquid (broth, milk, or water): 150 ml
  • Flour: 100 g
  • Fresh dill: to taste, finely chopped
  • Broccoli: 100 g, cut into small florets
  • Cauliflower: 100 g, cut into small florets
  • Olive oil: 3 tablespoons
  • Potatoes: 2 medium, peeled and diced
  • Carrot: 1 medium, peeled and diced
  • Onion: 1 medium, finely chopped
  • Oregano: 1/2 teaspoon
  • Black pepper: to taste
  • Red bell pepper: 1/2, diced
  • Yellow bell pepper: 1/2, diced
  • Tomatoes: 2 medium, diced
  • Sour cream: 3 tablespoons
  • Ketchup: 1 tablespoon
  • Garlic: 2 cloves, minced
  • Fresh parsley: to taste, finely chopped
  • Cheese: 50 g, grated (cheddar, mozzarella, or any melting cheese)

Steps on How to Make the Vegetable Frittata

Step 1: Prepare the Vegetables

  1. Prepare the broccoli and cauliflower: Cut the broccoli and cauliflower into small florets and blanch them in boiling salted water for 2-3 minutes. Drain and set aside.
  2. Chop the vegetables: Peel and dice the potatoes and carrot. Finely chop the onion, and dice the red and yellow bell peppers. Dice the tomatoes and mince the garlic. Set all the vegetables aside.

Step 2: Cook the Vegetables

  1. Sauté the onions and carrots: In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium heat. Add the onions and carrots and cook for about 5 minutes, until the onions are soft and translucent.
  2. Add the potatoes: Add the diced potatoes to the skillet and cook for an additional 8-10 minutes, stirring occasionally, until the potatoes begin to soften.
  3. Add the bell peppers: Stir in the red and yellow bell peppers, and cook for another 5 minutes, allowing the vegetables to soften.
  4. Season the vegetables: Sprinkle the sautéed vegetables with oregano, black pepper, and salt to taste.

Step 3: Make the Egg Mixture

  1. Beat the eggs: In a large bowl, whisk the eggs with a pinch of salt, the flavored liquid (broth, milk, or water), and flour until smooth.
  2. Add sour cream and ketchup: Whisk in the sour cream and ketchup to the egg mixture for extra creaminess and flavor.
  3. Add the herbs: Stir in the chopped dill and parsley, and season with a pinch of salt and pepper to taste.

Step 4: Assemble and Cook the Frittata

  1. Combine vegetables and eggs: Add the blanched broccoli and cauliflower to the skillet with the other sautéed vegetables. Pour the egg mixture over the vegetables, ensuring that everything is evenly distributed.
  2. Add cheese: Sprinkle the grated cheese evenly over the top of the frittata.
  3. Cook on the stovetop: Cook the frittata over medium-low heat for about 5-7 minutes, until the edges begin to set but the center is still slightly runny.
  4. Finish in the oven: Preheat your oven to 180°C (350°F). Transfer the skillet to the oven and bake the frittata for 15-20 minutes, or until the eggs are fully set and the top is golden brown.

Step 5: Serve

  1. Cool and serve: Remove the frittata from the oven and let it cool for a few minutes before slicing. Garnish with extra fresh herbs, if desired, and serve warm.

Nutrition Facts (Per Serving)

Here’s an approximate nutritional breakdown for one serving of this Vegetable Frittata with Broccoli and Cauliflower (based on 4 servings):

  • Calories: 270 kcal
  • Carbohydrates: 30 g
  • Protein: 12 g
  • Fat: 13 g
  • Saturated Fat: 3 g
  • Cholesterol: 180 mg
  • Fiber: 5 g
  • Sodium: 450 mg
  • Sugar: 5 g

This frittata is rich in vegetables, providing a good source of vitamins, fiber, and antioxidants. Eggs and cheese offer a good amount of protein and calcium, making this a well-balanced meal.

Frequently Asked Questions (FAQs)

1. Can I make this frittata ahead of time?

Yes, you can make the frittata ahead of time. It can be stored in the refrigerator for up to 3 days. Simply reheat it in the oven or microwave before serving.

2. Can I substitute other vegetables?

Absolutely! This frittata is very versatile, and you can use any vegetables you have on hand. Zucchini, mushrooms, spinach, or peas would all be great additions or substitutions.

3. Can I make this dairy-free?

Yes, you can make this frittata dairy-free by omitting the cheese or using a dairy-free alternative. You can also substitute the sour cream with a plant-based option like coconut yogurt.

4. What can I serve with this frittata?

This frittata is quite filling on its own, but it pairs well with a fresh salad, crusty bread, or roasted potatoes for a more substantial meal.

5. How do I know when the frittata is done?

The frittata is done when the eggs are fully set and the top is golden brown. You can also insert a toothpick into the center; if it comes out clean, the frittata is ready.

Tips for Making the Perfect Frittata

  1. Use an oven-safe skillet: Make sure to use a skillet that is safe to go from stovetop to oven. Cast iron or stainless steel pans work best.
  2. Cook the vegetables thoroughly: Ensure that the vegetables are cooked before adding the eggs. This ensures they’re tender and evenly cooked throughout the frittata.
  3. Don’t overmix the eggs: Gently whisk the eggs until combined. Overmixing can make the frittata tough.
  4. Add cheese for creaminess: Cheese adds richness and flavor to the frittata. If you prefer a lighter version, you can reduce the amount of cheese or use a lower-fat option.

Storage Tips

  • Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
  • Freezing: You can freeze this frittata for up to 2 months. Let it cool completely, then wrap individual slices in plastic wrap and place them in a freezer-safe bag. To reheat, thaw in the fridge overnight and warm it in the oven.
  • Reheating: To reheat the frittata, cover it with aluminum foil and bake in a preheated oven at 180°C (350°F) for about 10-15 minutes, or microwave individual slices for 1-2 minutes.

Conclusion

This Vegetable Frittata with Broccoli and Cauliflower is a simple yet satisfying meal packed with wholesome ingredients. The combination of fresh vegetables, eggs, and cheese makes it both nutritious and delicious, while the addition of herbs and spices adds layers of flavor. This dish is versatile enough to enjoy for breakfast, lunch, or dinner, and can easily be customized with your favorite vegetables and seasonings. Whether you’re making it for a family meal or prepping it for the week ahead, this frittata is sure to become a go-to recipe in your kitchen.

Enjoy your frittata warm, garnished with fresh parsley and dill for a delightful, colorful, and nutritious meal!