How to Make a Healthy Vegetarian Frittata

Eggs are a wonderful and versatile ingredient for vegetarians, and you can use them to make breakfast, lunch or dinner, so it is a good idea always to keep some in the refrigerator. The following recipe teams the eggs with fresh vegetables, garlic, cheese, and basil, and the result is light yet perfectly satisfying. This healthy vegetarian frittata is something you are sure to enjoy.

Feel free to change the vegetables, using up whatever you have in the refrigerator. Pretty much anything goes, so you might wish to swap the green onions for red onion, the baby spinach for broccoli, the potatoes for mushrooms, or even the basil for cilantro or parsley.

Throw in some diced chili pepper too if you want to give the dish some extra zip! Any kind of cheese is good in this frittata recipe, although a blend of parmesan and mozzarella works especially nicely here.

What to Serve with Your Healthy Vegetarian Frittata

Serve the finished healthy vegetarian frittata warm from the oven, perhaps with some bread or a simple salad on the side. It can also be enjoyed alone as a snack. The following recipe makes 6 servings at roughly 390 calories per serving.

Photo by JeffreyW, on Flickr

Healthy Garden Vegetable Frittata Recipe
This classic Italian dish is similar to an omelette but features plenty of veggies and is baked in the oven. This makes a wonderful lunch or dinner, perhaps accompanied by a crisp green salad.
Author:
Cuisine: Italian
Recipe type: Entree
Serves: 6
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 eggs
  • 6 sliced green onions
  • 5 thinly sliced small red potatoes
  • 1 sliced fresh tomato
  • 1 minced garlic clove
  • Handful of baby spinach
  • Handful of shredded cheese
  • 1 tablespoon chopped fresh basil
  • Olive oil or cooking oil, as needed
  • Salt and black pepper, to taste
Instructions
  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Heat a tablespoon of oil in a large, ovenproof skillet over a moderate heat.
  3. Add the sliced potatoes (peeling them first is optional) and sauté them for 7 minutes or until tender but still firm. Remove them from the skillet.
  4. Pour another tablespoon of oil in there and add the spinach, green onions, tomatoes, and garlic. Cook for 2 minutes or until the spinach is wilted.
  5. Beat the eggs with the basil and cheese in a bowl, then pour this into the skillet over the vegetables.
  6. Grind in some salt and black pepper. Turn the heat down to moderate-low and scramble the eggs for a minute.
  7. Put the potatoes back in the pan and cook for another 2 minutes or until the eggs begin to set just around the edges.
  8. Drizzle some oil around the pan edge (this will make the frittata easier to remove when it is cooked).
  9. Finish off the frittata in the oven, giving in about 10 minutes, or cooking until the eggs are completely set in the center.
Notes
Served in wedges and garnished with extra shredded cheese and fresh basil, this makes an appealing and tasty lunch or dinner. You can even enjoy some cold the following day if you have leftovers!

 

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