Kumara and feta frittata

Enjoy a delightful Kumara and Feta Frittata with this easy recipe featuring sweet potatoes, olive oil, onion, creamy feta cheese, and fresh eggs. Perfect for a nutritious breakfast, lunch, or dinner!

  • 21 Feb 2025
  • Cook time 55 min
  • Prep time 10 min
  • 4 Servings
  • 5 Ingredients

Kumara and feta frittata

The Kumara and Feta Frittata is a delicious and nutritious dish that combines the natural sweetness of sweet potatoes (kumara) with the savory flavor of feta cheese. It's perfect for breakfast, brunch, or even a light dinner. The combination of smooth eggs, caramelized onions, and creamy feta makes this frittata both comforting and satisfying.

Ingredients:

4 sweet potatos
1000g
1 tbsp olive oil
14g
1 onion
110g
3/4 cup feta cheese
170g
6 eggs
300g

Instructions:

1. Cook Sweet Potatoes: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced sweet potatoes and cook, stirring occasionally, until they are tender and starting to brown, which should take about 10-15 minutes. Once done, set them aside.
2. Sauté Onion: While the sweet potatoes are cooking, finely chop the onion. In the same skillet, add a little more olive oil if necessary and sauté the onions until they are soft and translucent, about 5 minutes.
3. Combine Sweet Potatoes and Onions: Once the onions are soft, combine them with the cooked sweet potatoes in the skillet. Mix well to evenly distribute the onions with the sweet potatoes.
4. Prepare Egg Mixture: In a large bowl, crack 6 eggs and whisk them until well blended. Season with a pinch of salt and pepper to taste.
5. Add Feta Cheese: Crumble the feta cheese and add it to the eggs, stirring until evenly distributed.
6. Combine All Ingredients: Pour the egg and feta mixture over the sweet potatoes and onions in the skillet. Make sure the mixture is evenly spread across the skillet.
7. Cook on Stove Top: Cook the mixture over medium heat for about 5 minutes, until the edges start to set and the bottom is lightly browned.
8. Bake in Oven: Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the frittata is golden brown and puffed up, and the eggs are fully set.
9. Cool and Serve: Remove the frittata from the oven and let it cool for a few minutes before slicing. Serve warm or at room temperature.

Tips:

- Make sure to evenly slice the sweet potatoes so they cook uniformly.

- Caramelize the onions slowly over medium-low heat to enhance their sweetness.

- Use a well-seasoned cast-iron skillet or an oven-safe non-stick pan to prevent sticking.

- Feel free to add herbs like thyme or rosemary for extra flavor.

- Let the frittata cool for a few minutes before slicing to allow it to set properly.

Your Kumara and Feta Frittata is now ready to serve! This dish is not only tasty but also packed with nutrients. Enjoy it warm right out of the oven or save it for later — it's just as good the next day. Serve it with a side salad for a complete meal or savor it on its own.

Nutrition Facts
Serving Size400 grams
Energy
Calories 450kcal22%
Protein
Protein 20g13%
Carbohydrates
Carbohydrates 54g16%
Fiber 8g21%
Sugar 12g12%
Fat
Fat 20g24%
Saturated 9g29%
Cholesterol 350mg-
Vitamins
Vitamin A 1960ug218%
Choline 290mg53%
Vitamin B1 0.33mg28%
Vitamin B2 0.84mg64%
Vitamin B3 1.85mg12%
Vitamin B6 0.79mg46%
Vitamin B9 100ug25%
Vitamin B12 1.49ug62%
Vitamin C 8mg9%
Vitamin E 1.52mg10%
Vitamin K 6ug5%
Minerals
Calcium, Ca 330mg25%
Copper, Cu 0.40mg45%
Iron, Fe 3.13mg28%
Magnesium, Mg 80mg19%
Phosphorus, P 410mg33%
Potassium, K 1020mg30%
Selenium, Se 30ug57%
Sodium, Na 730mg48%
Zinc, Zn 2.98mg27%
Water
Water 300g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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