Broccoli and asparagus frittata with lentils and hazelnuts
Savor the perfect blend of flavors with this Broccoli and Asparagus Frittata, featuring crispy bacon, nutritious lentils, and crunchy hazelnuts. A delicious, protein-packed meal that's perfect for brunch or a light dinner!
- 19 Mar 2024
- Cook time 20 min
- Prep time 15 min
- 2 Servings
- 10 Ingredients
This delicious Broccoli and Asparagus Frittata is a nutritious and hearty dish that combines fresh vegetables with protein-packed lentils and crunchy hazelnuts. Perfect for a weekend brunch or a weeknight dinner, this recipe is both satisfying and easy to prepare, making it an ideal choice for a wholesome meal.
Ingredients:
Instructions:
- Trim the asparagus and cut into 2-inch pieces.
- Cut the broccoli into small florets.
- Heat a large ovenproof skillet over medium heat.
- Add the diced bacon to the skillet and cook until crispy, about 3-4 minutes.
- Remove the bacon from the skillet and set aside, leaving the rendered fat in the skillet.
- Add the asparagus and broccoli to the skillet with the bacon fat.
- Sauté for about 5 minutes, until the vegetables are tender but still vibrant in color.
- Cook the lentils according to the package instructions if not already cooked.
- Add a dash of salt and black pepper to the cooked lentils and stir to combine.
- In a medium bowl, whisk together the eggs, 1 tablespoon of olive oil, vinegar, and a pinch of salt and black pepper.
- Preheat your oven to 350°F (175°C).
- In the skillet with the sautéed vegetables, add the cooked lentils and crispy bacon.
- Pour the egg mixture over the vegetables, lentils, and bacon.
- Stir gently to ensure everything is evenly distributed.
- Let the frittata cook on the stovetop for about 2-3 minutes until the edges start to set.
- Transfer the skillet to the preheated oven and bake for about 15-20 minutes, until the frittata is fully set and slightly golden on top.
- While the frittata is baking, toast the hazelnuts in a small dry pan over medium heat until lightly browned and fragrant, about 3-4 minutes.
- Once the frittata is done, remove it from the oven and let it cool slightly.
- Sprinkle the toasted hazelnuts over the top before serving.
- Slice the frittata into wedges and serve warm.
- Enjoy your broccoli and asparagus frittata with lentils and hazelnuts!
Tips:
- Ensure the vegetables are evenly chopped to promote even cooking.
- Pre-cook the bacon until crispy to add extra flavor and a pleasant texture to the frittata.
- Whisk the eggs thoroughly to achieve a uniform mixture that will hold the ingredients together well.
- Use a non-stick, oven-safe skillet to make the transition from stovetop to oven seamless.
- Let the frittata cool slightly before slicing to help it set and make cutting easier.
- For a vegetarian version, simply omit the bacon.
Your Broccoli and Asparagus Frittata is now ready to be enjoyed. The combination of tender vegetables, smoky bacon, and crunchy hazelnuts creates a delightful medley of flavors and textures. This frittata is perfect on its own or paired with a fresh salad. Enjoy your nourishing and delicious creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 430 grams |
| Energy | |
| Calories 650kcal | 26% |
| Protein | |
| Protein 45g | 31% |
| Carbohydrates | |
| Carbohydrates 70g | 21% |
| Fiber 16g | 40% |
| Sugar 5g | 5% |
| Fat | |
| Fat 33g | 39% |
| Saturated 7g | 24% |
| Cholesterol 470mg | - |
| Vitamins | |
| Vitamin A 240ug | 27% |
| Choline 510mg | 93% |
| Vitamin B1 1.21mg | 101% |
| Vitamin B2 0.94mg | 72% |
| Vitamin B3 5mg | 33% |
| Vitamin B6 0.97mg | 57% |
| Vitamin B9 660ug | 165% |
| Vitamin B12 1.27ug | 53% |
| Vitamin C 120mg | 135% |
| Vitamin E 3.31mg | 22% |
| Vitamin K 160ug | 132% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 1.01mg | 0% |
| Iron, Fe 11mg | 97% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 650mg | 52% |
| Potassium, K 1400mg | 41% |
| Selenium, Se 44ug | 81% |
| Sodium, Na 480mg | 32% |
| Zinc, Zn 6mg | 53% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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