Vegetable frittata

Written by Catherine Saxelby on Sunday, 03 May 2009.
Tagged: easy, healthy cooking, healthy eating, lunch, side, vegetarian

  • Ready In: 35-40 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 20-25 minutes
  • Serves: 4
Vegetable frittata

A delicious quick-to-make recipe, this egg dish is a cross between an omelette and a quiche - but without all the fuss or the fat of pastry! With its pumpkin base, it's a complete meal, ideal for vegetarians.

Ingredients

  • 300g piece of pumpkin
  • 1 small onion
  • oil, for brushing
  • ½ red capsicum, cut into thin strips
  • 1 zucchini, cut into thin rounds
  • 6 eggs
  • freshly-ground black pepper
  • ½ teaspoon dried Italian herbs (basil, oregano or marjoram)
  • 2 tablespoons grated parmesan cheese
  • TO SERVE:
  • Large mixed green salad

Nutrition per serve

820 kilojoules (195 calories), 12g fat (including 4g saturated fat),7g carbohydrate (including 5g sugars), 2g fibre and 171mg sodium. Read our nutrition rating system.

Directions

1. Peel and dice pumpkin into 2cm/1" squares. Slice onion very finely. Brush a 20cm pie plate or tin with a little oil to prevent sticking.

2. Place pumpkin and onion in a layer over the base. Cover with foil and bake in a moderate over for 30 minutes or until just soft (alternatively you can stir-fry these for 2-3 minutes in a non-stick pan).

3. Arrange capsicum and zucchini over potato. Beat eggs lightly and pour over vegetables. Season with pepper and herbs, sprinkle cheese over.

4. Bake uncovered for 20-25 minutes or until just set (shake it gently to see if it still "wobbles" a little - a little "wobble" is ideal). Allow to cool for 5 minutes before cutting into quarters. Serve with a green salad.

Variations

If you don't havae pumpkin, use instead 300g of sweet potato or white potato.  Or any starchy root vegetable such as parsnip or celeriac.