This vegetable frittata with rice, zucchini, and potatoes is a delicious, wholesome, and filling dish that is perfect for any time of day. It’s packed with protein from eggs and rice, while the vegetables provide essential vitamins and fiber. Versatile and easy to make, this frittata is a great way to incorporate more veggies into your diet. Whether you’re looking for a hearty breakfast or a satisfying lunch, this dish will keep you full and energized!
Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4-6 servings
Ingredients
- 5 eggs
- 2 glasses of water (for boiling the eggs)
- 1 zucchini, diced (about 1 cup or 150g)
- 2 teaspoons salt (or to taste)
- 2-3 potatoes, peeled and diced (about 300g)
- 3 tablespoons olive oil
- 1 cup rice (about 180g)
- 1 onion, finely chopped (about 100g)
- 1-2 stalks green onion, chopped (about 30g)
- 1 tablespoon fresh parsley, chopped
- 2 tablespoons flour (about 15g)
Directions
Prepare the Rice and Vegetables:
- Cook the Rice: In a pot, boil 1 cup of rice in 2 glasses of water for 10 minutes, then drain and set aside.
- Sauté the Vegetables: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced zucchini and potatoes. Sauté for 3-4 minutes until softened. Set aside.
Prepare the Egg Mixture:
- Boil the Eggs: Place 3 eggs in a pot, cover with water, and boil for 10 minutes until hard. Peel and chop them into small pieces.
- Mix the Eggs: In a large bowl, beat 2 raw eggs. Stir in the flour, salt, chopped onion, green onions, parsley, and the chopped boiled eggs. Mix well.
Combine and Cook:
- Combine the Ingredients: Add the sautéed zucchini, potatoes, and cooked rice to the egg mixture. Stir everything together until well combined.
- Cook the Frittata: Heat the remaining 1 tablespoon of olive oil in the skillet over medium heat. Pour the egg and vegetable mixture into the skillet. Cook for about 5 minutes, until the bottom is golden and set.
- Finish Cooking: Optionally, flip the frittata or bake in the oven at 180°C (350°F) for 5-10 minutes until fully cooked through. Slice and serve.
Serving Suggestions
- Serve with a side of fresh salad or sliced tomatoes for a light meal.
- Pair with a dollop of sour cream or a sprinkle of grated cheese.
- Enjoy with crusty bread for a filling lunch or dinner.
- Add a side of roasted vegetables for a nutrient-packed meal.
- Serve with a drizzle of olive oil or hot sauce for extra flavor.
Cooking Tips
- Use a non-stick pan for easy flipping and even cooking.
- Add extra veggies like spinach, bell peppers, or mushrooms for added nutrition.
- Ensure your eggs are well-beaten for a smooth, fluffy texture.
- For a more decadent frittata, sprinkle some grated cheese into the mixture before cooking.
- Allow the frittata to cool slightly before slicing to ensure it holds together well.
Nutritional Benefits
- Eggs: High in protein and essential nutrients like vitamins B12, D, and selenium.
- Zucchini: Low in calories, high in antioxidants, and a good source of vitamin C.
- Potatoes: Provide fiber, potassium, and vitamins B6 and C.
- Rice: A good source of carbohydrates for energy, especially when using brown rice.
- Olive Oil: A healthy fat that helps with the absorption of vitamins and provides antioxidants.
Dietary Information
- Vegetarian-friendly
- Gluten-free if you use a gluten-free flour substitute
- Can be made dairy-free by omitting cheese or using a dairy-free alternative
- Nut-free
Nutritional Facts (Per Serving)
- Calories: 280
- Protein: 8g
- Carbs: 32g
- Fat: 15g
- Fiber: 4g
- Sugar: 3g
- Sodium: 450mg
Storage
- Store leftovers in an airtight container in the fridge for up to 3 days.
- For longer storage, freeze the frittata slices wrapped in plastic wrap or foil for up to 1 month.
- To reheat, microwave for 1-2 minutes or warm in the oven at 180°C (350°F) for 10-15 minutes.
Why You’ll Love This Recipe
This frittata is a great way to use up leftover rice and vegetables, making it both practical and delicious. It’s filling, high in protein, and packed with nutrients, making it a perfect choice for a healthy meal. Plus, it’s incredibly versatile—you can customize it with your favorite vegetables or add a protein like chicken or sausage. Best of all, it’s easy to make and perfect for meal prep!
Conclusion
This vegetable frittata is a versatile, easy-to-make dish that is both nutritious and satisfying. Packed with protein and vegetables, it makes a hearty meal that can be enjoyed any time of day. The recipe is customizable to suit your tastes, and it’s a great way to use up leftover rice or vegetables. Whether you’re cooking for yourself or a crowd, this frittata is sure to be a hit!
Frequently Asked Questions (FAQ)
- Can I use other vegetables in this frittata?
Yes! Feel free to add vegetables like bell peppers, spinach, mushrooms, or tomatoes for extra flavor and nutrients. - Can I make this frittata ahead of time?
Absolutely! This frittata can be made ahead of time and stored in the fridge for up to 3 days. You can also freeze it for up to a month. - Is this recipe suitable for a gluten-free diet?
Yes, you can make this recipe gluten-free by substituting the flour with a gluten-free flour blend. - Can I add cheese to this frittata?
Yes, adding cheese like cheddar or feta will make the frittata richer and more flavorful. You can mix it into the batter or sprinkle it on top before baking. - Can I make this recipe dairy-free?
Yes, you can omit the cheese and use plant-based milk to make it dairy-free. - How do I make the frittata fluffier?
Be sure to beat the eggs well and mix the ingredients thoroughly. You can also add a little baking powder for extra fluffiness. - Can I use frozen vegetables?
Yes, frozen vegetables work just as well. Just make sure to thaw and drain any excess water before adding them to the pan. - What can I serve this frittata with?
This frittata goes well with a fresh green salad, roasted vegetables, or crusty bread for a full meal. - Can I freeze this frittata?
Yes, you can freeze individual slices wrapped in plastic wrap or foil. Reheat in the oven or microwave. - How long will the frittata last in the fridge?
It will last up to 3 days in an airtight container in the fridge.