Recipe: Spring Green Vegetable Frittata

May 11, 2019

 

If you’ve never tried making a frittata before, I urge you to give it a go. It’s quick, easy, nutritious and super tasty. Once you’ve nailed the basic recipe you can also get experimental with your flavour combinations, using up just about anything you have left over in the fridge.

 

There are just two things you need to pay attention to in order for a frittata to not go too wrong. The first is the size of your pan: Too large and your frittata will end up more like a crepe; too small and you risk it burning to the bottom before it’s cooked all the way through. The other: Don’t have the pan too hot when you pour in the eggs or the risk of it sticking and burning goes up again.

 

This recipe would make an ideal light lunch or evening meal and is also perfect to pack up and take to work.

 

Serves 3-4

 

Ingredients
 
  • 6 large free range eggs

  • 75g fresh or frozen peas

  • 75g fresh or frozen broad beans

  • 75g young spinach leaves

  • 100g small asparagus spears

  • 6 spring onions

  • a small bunch of fresh dill

  • 1 x 250g tub of ricotta

  • 75g feta

  • 1 tbsp extra virgin olive oil

  • salt and pepper

 

You’ll also need a non-stick pan with a diameter somewhere around 23cm.

 

Method
 
  • bring a small pan of water to the boil. If using frozen peas and broad beans, add to the water and cook for 1 minute, then add the asparagus and cook for a further minute. Otherwise add the fresh peas, broad beans and asparagus all at the same time and cook for just 1 minute. As soon as they’re done, remove from the heat, drain in a sieve and rinse under cold running water (this will stop them from cooking any further and ensure that they don’t lose their nice bright green colour);

  • crack the eggs into a large bowl and whisk together with a couple of pinches of salt and some freshly ground black pepper;

  • fold in the ricotta (don’t stir it too much – the mixture can stay a bit lumpy) and crumble in the feta;

  • chop the dill and add to the bowl with the eggs and cheese;

  • then add the peas, broad beans, asparagus and spinach. Stir everything together until everything’s well coated in egg mixture;

  • slice the spring onions widthways, using both the white and the green ends;

  • heat the olive oil in a non-stick pan over a medium heat and add the spring onions. Fry for 1 minute then turn the heat down to low;

  • pour the egg mixture into the pan and leave for 10 minutes. Depending on how wide your pan is, this time may vary slightly. You can test how well the eggs are cooked by gently shaking the pan to see how much they wobble. You still want some wobble in the middle, but mostly set around the edges;

  • meanwhile, heat the grill to medium/high. Once the frittata has cooked for 10 minutes, transfer the pan to the grill and leave to cook for a further 5 minutes, or until the top is a golden brown;

  • Remove from the oven and allow to cool for at least 10 minutes before slicing and serving. It can also be left to cool completely, sliced up and kept in the fridge for up to 3 days;

  • serve on its own or with a green leafy salad, a few cherry tomatoes, some boiled new potatoes or a slice of crusty bread. Mmmmm.

 
Nutritional information
 

Per 100g

 

Energy 116kcal (479kj)

Carbohydrate 1.9g

of which sugars 0.9g

Fat 7.9g

of which saturates 3.1g

Protein 8.4g

Fibre 1.2g

Sodium 0.6g

 

Per serve (306g)

 

Energy 354kcal (1466kj)

Carbohydrate 5.7g

of which sugars 2.8g

Fat 24g

of which saturates 9.4g

Protein 26g

Fibre 3.6g

Sodium 2g

 

 

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