This vegetable frittata is a satisfying and flavorful dish filled with a variety of fresh vegetables, tender potatoes, and melty cheese. Whether you serve it for breakfast, brunch, or dinner, it’s an easy-to-make dish that’s as comforting as it is delicious. The combination of coarsely grated potatoes, zucchini, tomatoes, bell pepper, and a medley of herbs creates a wholesome meal, while the eggs and cheese bind everything together for a perfect balance of flavor and texture.
Preparation Time
- Total Time: 50 minutes
- Prep Time: 20 minutes
- Cook Time: 30 minutes
Ingredients
- 3 eggs
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 200 ml (7 oz) milk
- 200 g (7 oz) flour
- 1 teaspoon baking powder
- A little olive oil
- 600 g (21.2 oz) potatoes, coarsely grated
- 2 spring onions, chopped
- 2 tomatoes, chopped
- 1 onion, chopped
- 1 zucchini, chopped
- 1 bell pepper, chopped
- 1 carrot, grated
- Fresh herbs (your choice, such as parsley, thyme, or basil)
- 80 g (2.8 oz) cheese (of your choice, such as cheddar, mozzarella, or feta)
- Oil for frying
- 3 cloves garlic, minced
Directions
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Prepare the Potatoes and Vegetables:
- Preheat your oven to 180°C (356°F).
- Coarsely grate the potatoes and place them in a bowl. Let them sit for 10 minutes to release excess liquid. Afterward, squeeze out the liquid using a clean cloth or paper towels.
- Chop the spring onions, tomatoes, onion, zucchini, bell pepper, and grate the carrot.
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Prepare the Frittata Mixture:
- In a large bowl, beat the 3 eggs and add the milk. Season with salt and black pepper.
- Sift in the flour and add the baking powder. Mix well until smooth.
- Add the grated potatoes, chopped vegetables, and fresh herbs to the bowl. Mix to combine everything.
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Cook the Vegetables:
- Heat a little oil in a large frying pan over medium heat. Add the minced garlic and fry for 2-3 minutes, letting the oil absorb the garlic aroma.
- Add the chopped onion, zucchini, and bell pepper to the pan. Fry for about 5 minutes, stirring occasionally, until the vegetables are softened.
- Add the grated carrot and chopped tomatoes, and cook for an additional 5 minutes. Stir well and set aside to cool slightly.
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Assemble the Frittata:
- Once the vegetable mixture has cooled slightly, add it to the egg and flour mixture. Stir everything together.
- Pour the frittata mixture into a greased baking dish or oven-safe skillet.
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Bake the Frittata:
- Bake the frittata in the preheated oven for 25 minutes.
- After 25 minutes, remove it from the oven and sprinkle the shredded cheese on top. Return the frittata to the oven for an additional 10 minutes or until the top is golden and the frittata is fully set.
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Serve:
- Remove the frittata from the oven and let it cool for a few minutes before slicing. Serve warm and enjoy the delicious flavors!
Nutritional Facts (Per Serving)
- Calories: 280
- Protein: 12g
- Carbohydrates: 35g
- Fiber: 5g
- Fat: 12g
- Saturated Fat: 6g
- Sodium: 450mg
- Calcium: 200mg
- Vitamin C: 25mg
The Origins and Popularity of Frittatas
Frittatas are a traditional Italian dish that’s similar to an omelet but made with a variety of ingredients like vegetables, meats, and cheeses. The name “frittata” comes from the Italian verb friggere, which means “to fry,” referring to the cooking method. Unlike omelets that are typically cooked on the stove, frittatas are often finished in the oven, making them perfect for baking and serving large groups.
Frittatas became widely popular due to their versatility. They are made with whatever ingredients are available, and they can be served at any time of the day—breakfast, lunch, or dinner. They are an excellent way to use up leftovers and can easily be customized to fit dietary preferences. This simple and hearty dish has become a favorite in many households and is a staple in Italian cuisine.
Why You’ll Love This Recipe
This vegetable frittata is not only delicious but also incredibly nutritious. The combination of hearty potatoes, fresh vegetables, and melty cheese provides a satisfying meal that is both filling and flavorful. The use of various vegetables like zucchini, carrots, and bell peppers adds a range of textures and flavors, while the cheese provides richness and creaminess. This recipe is easy to prepare and perfect for anyone looking to enjoy a savory, comforting dish that doesn’t require much time in the kitchen.
Health Benefits of Vegetable Frittata
This vegetable frittata is packed with vitamins, minerals, and protein. Potatoes provide a good source of potassium and fiber, which support heart health and digestion. Zucchini, carrots, and bell peppers are loaded with antioxidants and vitamins A and C, which help boost immunity and promote healthy skin. Eggs are an excellent source of high-quality protein, which is essential for muscle growth and repair, and cheese provides calcium, which is necessary for maintaining strong bones. This dish is a great way to enjoy a balanced meal that’s packed with nutrients.
Serving Suggestions
- Serve this frittata with a side of mixed greens or a light salad for a complete and balanced meal.
- Pair with a fresh tomato salad or roasted vegetables to add more flavors and textures.
- For a heartier meal, enjoy the frittata with a slice of toasted bread and a dollop of sour cream.
- This frittata also makes a great picnic dish or can be packed for lunch the next day.
Tips
- If you prefer a fluffier frittata, beat the eggs more vigorously before adding them to the mixture.
- You can make this frittata ahead of time and store it in the fridge. Reheat it in the oven or microwave before serving.
- If you don’t have Montasio cheese, any cheese that melts well, like mozzarella, cheddar, or feta, will work well in this recipe.
- For extra flavor, try adding garlic powder, paprika, or Italian seasoning to the egg mixture.
Variations to Try
- Meat Lover’s Frittata: Add cooked bacon, sausage, or ham to the vegetable mixture for a heartier version.
- Mushroom Frittata: Swap in mushrooms for some of the vegetables for a more earthy flavor.
- Vegan Frittata: Use chickpea flour or tofu as a base for the eggs and a plant-based cheese alternative to make this recipe vegan-friendly.
- Herb-Infused: Add fresh herbs like basil, parsley, or thyme to the egg mixture for added flavor.
Conclusion
This vegetable frittata is a simple yet flavorful dish that’s packed with nutrients and easy to prepare. Whether you serve it as a quick weeknight dinner, a satisfying breakfast, or a brunch dish, it’s sure to impress. The combination of tender potatoes, fresh vegetables, and melted cheese creates a meal that is comforting, delicious, and versatile. Plus, it’s a great way to use up leftover vegetables and create a dish that’s both healthy and filling.
Frequently Asked Questions
Can I make this frittata ahead of time?
Yes, you can make the frittata ahead of time and store it in the refrigerator for up to 2 days. Reheat in the oven or microwave before serving.
Can I use different vegetables?
Absolutely! Feel free to swap out the vegetables based on what you have available, such as mushrooms, spinach, or sweet potatoes.
Can I make this frittata without cheese?
Yes, you can omit the cheese or use a dairy-free cheese alternative to make this recipe vegan-friendly.
How do I store leftovers?
Store leftover frittata in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave or oven before serving.