Vegetable frittata
Delight in a healthy vegetable frittata made with sweet potatoes, red pepper, and garlic, all brought together with savory parmesan and eggs. A perfect meal for any time of the day!
- 10 May 2024
- Cook time 30 min
- Prep time 15 min
- 8 Servings
- 6 Ingredients
A vegetable frittata is a versatile and delicious dish perfect for any meal of the day. It's filled with nutritious ingredients like sweet potatoes and bell peppers and packs a protein punch with eggs and parmesan cheese. This frittata is not only tasty but also quick and easy to prepare, making it an excellent option for busy weeknights or a leisurely weekend brunch.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
Peel and dice the sweet potatoes into small, uniform cubes to ensure even cooking.
Heat 1 tablespoon of olive oil in an oven-safe, non-stick skillet over medium heat. Add the diced sweet potatoes and cook, stirring occasionally, until they begin to soften and brown, about 8-10 minutes.
Add the chopped red pepper and minced garlic to the skillet with the sweet potatoes. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender and fragrant.
While the vegetables are cooking, crack the eggs into a medium-sized bowl. Beat the eggs until they are well combined. Stir in the grated Parmesan cheese and season with salt and pepper to taste.
Once the vegetables are tender, spread them out evenly in the skillet. Pour the egg mixture over the vegetables, making sure they are evenly distributed. Cook on the stovetop over medium heat for about 5-7 minutes, or until the edges start to set.
Carefully transfer the skillet to the preheated oven. Bake for 10-12 minutes, or until the frittata is set in the middle and slightly golden on top.
Remove the frittata from the oven and let it cool for a few minutes. Slice into wedges and serve warm. Enjoy your delicious vegetable frittata!
Tips:
- To save time, you can pre-cook the sweet potatoes in the microwave for a few minutes before sautéing them.
- Feel free to add other vegetables like spinach, mushrooms, or onions to the frittata for extra flavor and nutrition.
- Use a non-stick, oven-safe skillet to ensure the frittata doesn't stick to the pan and can easily be transferred to the oven.
- Before adding the eggs, make sure the vegetables are evenly distributed in the pan for a uniform cook.
- Let the frittata rest for a few minutes after removing it from the oven to make slicing easier.
Cooking a vegetable frittata is an excellent way to incorporate more vegetables into your diet while enjoying a satisfying and nourishing meal. With its rich flavors and easy preparation, this dish is sure to become a staple in your recipe collection. Serve it hot or at room temperature, and enjoy the compliments on your culinary prowess!
| Nutrition Facts | |
|---|---|
| Serving Size | 90 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 1.36g | 4% |
| Sugar 2.07g | 2% |
| Fat | |
| Fat 8g | 10% |
| Saturated 2.20g | 7% |
| Cholesterol 160mg | - |
| Vitamins | |
| Vitamin A 360ug | 40% |
| Choline 130mg | 24% |
| Vitamin B1 0.07mg | 5% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 0.31mg | 2% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.43ug | 18% |
| Vitamin C 14mg | 15% |
| Vitamin E 0.67mg | 4% |
| Vitamin K 1.35ug | 1% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.06mg | 0% |
| Iron, Fe 0.93mg | 8% |
| Magnesium, Mg 16mg | 4% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 210mg | 6% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 0.75mg | 7% |
| Water | |
| Water 70g | - |
| * 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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