Introduction
Start your day on a healthy note with this delicious Greek Vegetable Frittata that’ll make you feel like you’re eating the Mediterranean. Full of colorful vegetables, zesty feta, and the juice of Kalamata olives, this dish is as pretty to look at as it is to eat. In the case of a weekend cook-up or if you are just in the mood for a protein-rich meal this frittata is the perfect combination of taste and texture. Further, it is easy to prepare, very flexible, and a perfect vehicle for integrating fresh produce into meals.
Ingredients:
- 8 large eggs
- 1/4 cup (60ml) milk (whole milk or your preferred type)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1 small red onion, finely sliced
- 1 cup (150g) cherry tomatoes, halved
- 1 cup (150g) zucchini, diced
- 1/2 cup (75g) bell peppers, diced (any color)
- 1/2 cup (75g) Kalamata olives, pitted and sliced
- 1/2 cup (75g) crumbled feta cheese
- 1/4 cup (10g) fresh parsley or dill, chopped (optional, for garnish)
Equipment:
- Large skillet or frying pan
- Mixing bowl
- Whisk
- 9-inch pie plate or baking dish
Instructions:
Yields: 6-8 servings
Prep Time: 20 minutes
Cook Time: 25-30 minutes
1: Prepare the Egg Mixture:
- In a medium sized bowl, beat the eggs, milk, salt, and black pepper until you get a smooth mixture.
- Set aside.
2: Cook the Vegetables:
- Preheat some olive oil in an oven safe pan with a medium heat setting.
- I also want to incorporate red onion into the mix so add this and fry for 2-3 minutes until tender.
- Stir in the cherry tomatoes, zucchini, and bell peppers and continue cooking for a further 4-5 minutes, or until the vegetables are just tender.
- Stir in the Kalamata olives.
3: Assemble the Frittata:
- Gently, and steadily, pour the egg mixture over the vegetables in the skillet.
- Finally, top the entire combination with small crumbles of feta cheese.
- The last step is to turn down the heat to allow the frittata to cook on the stovetop for 5-7 minutes or until it is all set at the sides.
4: Finish in the Oven:
- Preheat your oven’s broiler.
- Put the skillet under the grill for 3-5 mins or until golden and set on top.
5: Serve:
- Allow the frittata to cool for a couple of minutes before cutting it.
- This dish is often garnished with fresh parsley or dill to increase both taste and its eye appeal.
- May be consumed warm or served at room temperature.
Tips & Variations:
- Spice it Up: Crumble a pinch of red pepper flakes or a drop of hot sauce to bring up the heat level.
- Herby Twist: If the taste is weak it is advisable to employ a higher concentration of fresh herbs.
- Vegetarian Options: Soothe even the most die hard dairy lover with plant based milk and cheese to make this frittata completely vegetarian.
- Gluten-Free: It’s best to serve the frittata with gluten-free bread or crackers.
- Make Ahead: This frittata is best when made ahead of time and stored in the refrigerator for up to 3 days. Freshen up gently in the oven or microwave before consuming!
Conclusion:
This Greek Vegetable Frittata is an easy, healthy meal that brings out the best of the Mediterranean flavors. Ideal for any meal of the day, it is best served with a side of greens or a simple green salad or with warm, crusty bread. Affordable and easy to make while providing all the nutrition and taste your body needs, this recipe is for you.