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!

  • 26 Jan 2025
  • Cook time 20 min
  • Prep time 15 min
  • 2 Servings
  • 10 Ingredients

Broccoli and asparagus frittata with lentils and hazelnuts

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:

8 spears asparagus
130g
8 spears broccoli
250g
2 strips bacon
24g
1 dash salt
0.40g
1 dash black pepper
1/10g
1 cup lentils
190g
4 eggs
220g
2 tbsp olive oil
27g
1 tsp vinegar
5g
1/3 oz hazelnuts
9g

Instructions:

1. Prepare the Vegetables:
- Trim the asparagus and cut into 2-inch pieces.
- Cut the broccoli into small florets.
2. Cook the Bacon:
- 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.
3. Sauté the Vegetables:
- 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.
4. Prepare the Lentils:
- 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.
5. Mix the Frittata Batter:
- In a medium bowl, whisk together the eggs, 1 tablespoon of olive oil, vinegar, and a pinch of salt and black pepper.
6. Combine Everything:
- 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.
7. Cook the Frittata:
- 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.
8. Garnish and Serve:
- 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.
9. Serve and Enjoy:
- 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 Size430 grams
Energy
Calories 650kcal32%
Protein
Protein 45g31%
Carbohydrates
Carbohydrates 70g21%
Fiber 16g40%
Sugar 5g5%
Fat
Fat 33g39%
Saturated 7g24%
Cholesterol 470mg-
Vitamins
Vitamin A 240ug27%
Choline 510mg93%
Vitamin B1 1.21mg101%
Vitamin B2 0.94mg72%
Vitamin B3 5mg33%
Vitamin B6 0.97mg57%
Vitamin B9 660ug165%
Vitamin B12 1.27ug53%
Vitamin C 120mg135%
Vitamin E 3.31mg22%
Vitamin K 160ug132%
Minerals
Calcium, Ca 170mg13%
Copper, Cu 1.01mg112%
Iron, Fe 11mg97%
Magnesium, Mg 100mg25%
Phosphorus, P 650mg52%
Potassium, K 1400mg41%
Selenium, Se 44ug81%
Sodium, Na 480mg32%
Zinc, Zn 6mg53%
Water
Water 270g-
* 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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