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

Directions

1. Peel and dice pumpkin into 2cm/1" squares. Slice onion very finely. Brush or oil a 20 cm pie plate or tin 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 pumpkin. 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 have pumpkin, use instead 300 g  golden sweet potato or white potato.  Or any starchy root vegetable such as parsnip or celeriac.