This Zucchini Frittata with Vegetables and Mozzarella is a delicious, savory dish that’s perfect for any meal of the day. With a medley of fresh zucchini, peppers, onions, and mozzarella, it’s a flavorful and healthy option that can be enjoyed hot or cold. The combination of eggs, milk, and a little flour creates a fluffy, satisfying texture, making this frittata a family favorite.
Preparation, Cook, and Total Times
- Preparation Time: 20 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour
- Servings: 6 servings
Cuisine This dish is inspired by Mediterranean cooking, where frittatas are commonly served as a light meal or appetizer. It’s a great way to incorporate more vegetables into your diet while enjoying the comfort of a cheesy, egg-based dish.
Full List of Ingredients
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For the Frittata:
- 1.2-1.3 kg (2.5-3 lbs) zucchini
- Salt (for draining the zucchini)
- 3 eggs
- 1 teaspoon salt
- 1 cup milk
- 30 ml (1 fl oz) olive oil
- 1 cup flour
- 2 teaspoons baking powder
- 2 onions
- Vegetable oil (for sautéing)
- 1 carrot, grated
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 long pepper, chopped
- 2-3 cloves of garlic, minced
- 100 grams (3.5 oz) pizza mozzarella, shredded
- Fresh dill, for garnish
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For the Sauce:
- 2 tablespoons Greek yogurt
- 2 tablespoons mayonnaise
- 1 clove garlic, minced
- 1 teaspoon curry powder
- 1 teaspoon sweet paprika
- Salt, to taste
Step-by-Step Cooking Directions
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Prepare the Zucchini:
- Slice the zucchini into thin rounds and sprinkle with salt. Stir well and leave to sit for 15-20 minutes. This helps draw out excess moisture from the zucchini.
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Prepare the Egg Mixture:
- In a large mixing bowl, whisk together the 3 eggs, 1 teaspoon salt, 1 cup of milk, and 30 ml olive oil. Stir in 1 cup of flour and 2 teaspoons of baking powder. Let the mixture sit for 10 minutes to allow it to thicken slightly.
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Cook the Vegetables:
- While the egg mixture is setting, chop the onions and prepare the peppers. Heat some vegetable oil in a pan and cook the onions until soft and golden, about 5 minutes.
- Add the grated carrot and cook for another 2-3 minutes. Add the chopped bell peppers and long pepper, and season with salt and pepper. Cook for 7-8 minutes, stirring occasionally, until the vegetables are softened.
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Prepare the Zucchini:
- Drain the excess water from the zucchini and add the zucchini to the pan with the cooked vegetables. Stir everything together and cook for an additional 2-3 minutes.
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Assemble the Frittata:
- Preheat the oven to 180°C (350°F).
- In a baking dish, spread the cooked vegetable and zucchini mixture evenly. Pour the prepared egg mixture over the vegetables. Sprinkle the shredded mozzarella cheese on top.
- Garnish with fresh dill for added flavor.
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Bake the Frittata:
- Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the top is golden brown and the frittata is fully set.
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Prepare the Sauce:
- In a small bowl, mix together 2 tablespoons of Greek yogurt, 2 tablespoons of mayonnaise, 1 minced garlic clove, 1 teaspoon curry powder, 1 teaspoon sweet paprika, and salt to taste. Stir well and set aside.
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Serve:
- Once the frittata is done, remove it from the oven and let it cool slightly before cutting into slices. Serve warm with a drizzle of the yogurt and mayonnaise sauce on top.
Nutritional Information (Per Serving)
- Calories: 250 kcal
- Protein: 12 g
- Carbohydrates: 22 g
- Fat: 16 g
- Fiber: 4 g
- Sodium: 350 mg
- Cholesterol: 150 mg
The Origins and Popularity of the Recipe Frittatas are a staple in Italian cuisine, typically made with eggs and a variety of vegetables or meats. This zucchini frittata is a variation that incorporates seasonal vegetables like peppers, onions, and zucchini, offering a healthy and hearty dish that can be enjoyed for breakfast, lunch, or dinner.
Reasons Why You’ll Love This Recipe
- Healthy and Flavorful: Packed with vegetables and protein-rich eggs, this dish is both nutritious and flavorful.
- Easy to Make: With minimal ingredients and simple steps, this frittata is quick and easy to prepare.
- Versatile: You can easily customize this frittata by adding your favorite vegetables or using different cheeses.
Health Benefits
- Low in Calories: The frittata is a great low-calorie meal option, especially if you’re looking for a nutritious dish without excessive calories.
- Rich in Fiber: The zucchini, carrots, and peppers provide dietary fiber, which is essential for healthy digestion.
- Full of Vitamins: This dish is packed with vitamins A and C from the vegetables, supporting your immune system and skin health.
Serving Suggestions
- With a Side Salad: Pair this frittata with a simple green salad for a complete and balanced meal.
- As a Snack: This frittata is perfect for a quick, protein-packed snack.
- With a Side of Bread: Serve with crusty bread to soak up any leftover sauce or juices from the frittata.
Cooking Tips
- Use Fresh Herbs: If possible, use fresh dill or parsley for garnish to add an extra burst of flavor.
- Make It Dairy-Free: For a dairy-free version, you can substitute the cheese with a non-dairy alternative and use a plant-based yogurt for the sauce.
- Adjust the Filling: Feel free to experiment with different vegetables or add cooked bacon or sausage for extra flavor.
Variations to Try
- Add Bacon or Ham: If you prefer a meatier frittata, add cooked bacon or ham to the vegetable mixture.
- Spicy Version: Add some chili flakes or diced jalapeños to the vegetable mixture for a spicy twist.
- Vegan Version: Replace the eggs with a vegan egg substitute and use non-dairy cheese and yogurt for a completely plant-based option.
Conclusion This Zucchini Frittata with Vegetables and Mozzarella is a delicious and versatile dish that’s easy to prepare and full of flavor. It’s perfect for breakfast, lunch, or dinner and makes a satisfying meal for the whole family. Whether you’re serving it with a side salad or enjoying it on its own, this dish is sure to become a favorite in your kitchen.
10 Comprehensive FAQ Section
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Can I make this frittata ahead of time? Yes, you can make it ahead of time and store it in the refrigerator for up to 2 days. Reheat in the oven or microwave before serving.
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Can I use frozen zucchini? While fresh zucchini is recommended, you can use frozen zucchini. Just make sure to thaw and drain it thoroughly before using it in the frittata.
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How do I know when the frittata is done? The frittata is done when the top is golden brown, and the center is set. You can insert a toothpick to check if it comes out clean.
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Can I make this frittata without cheese? Yes, you can omit the cheese or use a dairy-free alternative if you prefer a lighter version.
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How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
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Can I add other vegetables to this frittata? Yes, you can add vegetables like spinach, mushrooms, or zucchini to customize the flavor.
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Can I make this recipe vegan? Yes, substitute the eggs with a vegan egg substitute and use plant-based cheese and yogurt for a vegan version.
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How do I prevent the frittata from becoming soggy? Be sure to drain the zucchini thoroughly before adding it to the mixture to avoid excess moisture.
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Can I freeze this frittata? Yes, you can freeze the frittata for up to 3 months. Let it cool completely before freezing and reheat in the oven.
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Can I make this frittata without an oven? Yes, you can cook the frittata in a skillet on the stovetop. Cover the skillet and cook on low heat until the eggs are set.