Vegetable Frittata with Cheese

This vegetable frittata with cheese and sauces is a delicious and nutritious dish that combines fresh vegetables, creamy cheese, and a flavorful blend of sauces for a savory breakfast, brunch, or light dinner. It’s packed with essential vitamins and minerals from the vegetables, making it a healthy and satisfying option. Whether you’re looking for a comforting family meal or something to impress guests, this frittata is sure to be a hit.

Preparation, Cook, and Total Times

• Preparation Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes

Cuisine

This recipe is inspired by Mediterranean cuisine, known for its fresh vegetables, healthy fats, and simple, flavorful dishes. The frittata can be made with a variety of vegetables and herbs, offering versatility in flavor.

Ingredients

• 2 zucchini, chopped (about 2 cups)
• 1 red onion, cut into half rings (about 1 cup)
• 1 carrot, grated into strips (about 1 cup)
• 1 red bell pepper, cut into strips (about 1 cup)
• 1 yellow bell pepper, cut into strips (about 1 cup)
• 3 cloves garlic, chopped
• Salt, to taste
• Paprika, to taste
• Garlic powder, to taste
• 3 eggs
• 250 ml milk (about 1 cup)
• 200 g flour (about 1 2/3 cups)
• 1 tablespoon baking powder
• 150 g cheese, grated (about 1 1/2 cups, e.g., cheddar or mozzarella)
• 50 g ketchup (about 3 tbsp)
• 50 g mayonnaise (about 3 tbsp)
• 40 ml soy sauce (about 2 1/2 tbsp)
• Spring onions, chopped (for garnish)

Step-by-Step Cooking Directions

1. Prepare the Vegetables
Start by washing and chopping your vegetables. Slice the zucchini, red onion, and bell peppers into strips. Grate the carrot into strips and chop the garlic. Set them aside, ready for cooking.

2. Sauté the Vegetables
In a large skillet or frying pan, heat a tablespoon of olive oil over medium heat. Add the red onion and garlic, sautéing until softened and fragrant, about 3 minutes. Then, add the chopped zucchini, carrots, and bell peppers. Season with salt, paprika, and garlic powder, and sauté the vegetables for another 5-7 minutes until tender but still vibrant.

3. Prepare the Frittata Base
In a large bowl, whisk together the eggs and milk until fully combined. Then, add the flour and baking powder, whisking until you have a smooth batter. Add the grated cheese and mix in the sautéed vegetables. Stir until the vegetables are evenly distributed through the batter.

4. Cook the Frittata
Grease a baking dish or oven-safe skillet with a little olive oil or butter. Pour the frittata mixture into the dish, spreading it out evenly. Place the dish in a preheated oven at 180°C (350°F) and bake for 20-25 minutes or until the top is golden brown and a toothpick inserted into the center comes out clean.

5. Prepare the Sauces
While the frittata is baking, combine the ketchup, mayonnaise, and soy sauce in a small bowl. Stir well until all the ingredients are incorporated into a smooth sauce.

6. Garnish and Serve
Once the frittata is done, remove it from the oven and let it cool for a few minutes before cutting it into slices. Drizzle the sauce over the top of the frittata and garnish with chopped spring onions for an extra burst of freshness.

Nutritional Information (per serving)

• Calories: 320 kcal
• Protein: 15 g
• Carbohydrates: 25 g
• Fat: 18 g
• Fiber: 4 g
• Sugars: 8 g
• Sodium: 430 mg
• Cholesterol: 140 mg

The Origins and Popularity of the Recipe

Frittatas are a staple in Italian cuisine, originating from the central and southern regions of Italy. This dish was traditionally made to use up leftover vegetables and eggs, turning them into a satisfying meal. Over time, frittatas became popular beyond Italy, evolving into a versatile dish that can be enjoyed at any time of the day. The combination of eggs, vegetables, and cheese makes it a filling and customizable meal for many families around the world.

Reasons Why You’ll Love This Recipe

• Quick and Easy: With only 15 minutes of prep time and minimal ingredients, this frittata is easy to make and doesn’t require much cooking expertise.
• Customizable: You can swap in different vegetables or cheeses depending on what you have available or your personal preferences.
• Healthy and Nutritious: Packed with fresh vegetables, eggs, and cheese, this dish is loaded with vitamins, protein, and essential nutrients.
• Satisfying and Filling: The combination of eggs and cheese gives the frittata a rich, hearty texture, making it perfect for a satisfying meal.

Health Benefits

• Rich in Protein: The eggs provide a high-quality source of protein that supports muscle repair and overall body health.
• Full of Fiber: The vegetables, such as zucchini, carrots, and bell peppers, contribute to your daily fiber intake, promoting digestive health.
• Packed with Vitamins: Vegetables like zucchini and bell peppers are high in essential vitamins such as vitamin C and vitamin A, which are crucial for immune function and skin health.
• Good Fats: The cheese and soy sauce provide healthy fats that contribute to the absorption of fat-soluble vitamins and maintain cell structure.

Serving Suggestions

• Breakfast or Brunch: Serve the frittata with a side of fresh fruit or a light salad for a well-rounded meal.
• Light Dinner: Pair it with a simple green salad for a healthy dinner that’s quick and satisfying.
• Picnic or Potluck: This frittata can be made ahead of time and served cold, making it an excellent option for picnics or potluck gatherings.

Cooking Tips

• Use Fresh Vegetables: Fresh vegetables will provide the best flavor and texture for this dish. If using frozen vegetables, ensure they’re fully thawed and drained before using them.
• Don’t Overmix the Batter: When incorporating the flour, try not to overmix the batter, as this can make the frittata dense.
• Check the Frittata Early: Ovens vary, so be sure to check the frittata at the 20-minute mark to prevent it from overbaking.
• Adjust the Flavor: Feel free to experiment with different spices and herbs to suit your taste. Thyme, basil, or oregano can add extra depth of flavor.

Variations to Try

• Add Meat: For a non-vegetarian option, you can add cooked bacon, sausage, or ham to the frittata for extra flavor.
• Try Different Cheeses: Swap cheddar for feta, goat cheese, or parmesan for a different taste profile.
• Add Greens: Incorporate spinach, kale, or arugula into the vegetable mix for an additional nutrient boost.
• Make it Gluten-Free: Substitute the flour with a gluten-free flour blend for a gluten-free version of this dish.

Conclusion

This vegetable frittata with cheese and sauces is a versatile, healthy, and delicious dish that’s perfect for any occasion. Packed with fresh vegetables, protein-rich eggs, and melted cheese, it’s an ideal choice for breakfast, lunch, or dinner. Whether you enjoy it warm out of the oven or cold as a snack, this frittata will soon become a family favorite.

10 Comprehensive FAQ Section

1. Can I make this frittata ahead of time?
Yes, this frittata can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it in the oven or microwave before serving.

2. Can I use different vegetables?
Absolutely! Feel free to use whatever vegetables you have on hand, such as mushrooms, spinach, or broccoli.

3. Is this recipe suitable for a vegetarian diet?
Yes, this frittata is vegetarian as it’s made with eggs, cheese, and vegetables.

4. Can I freeze the frittata?
Yes, you can freeze the frittata. Allow it to cool completely before wrapping it tightly in plastic wrap and storing it in the freezer for up to 2 months.

5. Can I substitute the flour with a gluten-free option?
Yes, you can use a gluten-free flour blend in place of the regular flour to make this frittata gluten-free.

6. What kind of cheese is best for this frittata?
Cheddar and mozzarella are great choices, but you can also experiment with other cheeses like feta, goat cheese, or parmesan.

7. Can I add meat to this recipe?
Yes, you can add cooked bacon, sausage, or ham to the frittata for a non-vegetarian version.

8. How long does this frittata last in the fridge?
The frittata will last for up to 3 days in the refrigerator when stored in an airtight container.

9. What can I serve with this frittata?
This frittata pairs well with a side salad, fruit, or even roasted potatoes for a complete meal.

10. Can I use dairy-free cheese?
Yes, you can substitute dairy-free cheese for a vegan-friendly version of this frittata.