Vegetarian breakfast frittata

fritta with tomatoes courgettes

Breakfast is back in the news again and the role it plays in protecting against type 2 diabetes, especially in children. This vegetarian frittata is incredibly easy to make and quick to cook making it a great choice for breakfast, particularly brunch especially when cooking for lots of people. Also it is lovely cold for snacks or picnics.

This healthy frittata has protein from the eggs, carbs from the vegetables and uses good fats in the form of olive oil.  All these ingredients will help stabilise  blood sugar and keep energy up until lunchtime. Although this is a simple version of a frittata, if you add a high number of various other vegetables the dish will offer even better levels of vitamins, minerals and fibre.

The veg are basically gently steamed, maybe even just warmed through and not ‘cooked’ too much. This preserves the nutritional benefit especially of the water soluble heat sensitive nutrients.
make a frittata

My combo of veg shown here is down to personal choice, seasonal availability and what’s in fridge to use up on the day! As this dish is very flexible there are endless variations; just add favourites and leave out family no-goes. Normally I would also include, asparagus, green beans and spinach to the above.

This frittata recipe is a seasonal offering (for the summer) and comprises 4 types of veggies. Not a bad start to day!

Prep time: A bit of washing and chopping of the veg; around 5 – 10 minutes.
Cook time: All in all around 15 – 20 minutes.

Recipe for breakfast frittata

Serves 4

  • 6 Large organic eggs
  • 2 Courgettes, chopped
  • 6 Tomatoes, halved
  • 1 small red onion, finely chopped
  • 1 small clove Garlic, crushed
  • Seasoning: Freshly ground Salt and Black pepper
  • Extra virgin olive oil, drizzling

Method

  1. Add a little water and teaspoon of olive oil in a non-stick open pan with a lid.
  2. Add the chopped veg, making sure they don’t overlap if poss.
  3. Put on the lid and steam gently for 5 – 7 minutes
  4. Beat the eggs together with freshly ground salt and pepper
  5. Pour the eggs into the pan adjust the heat, (to ensure it doesn’t burn).
  6. After about 3 minutes, give the pan a shake to ensure the eggs aren’t sticking.
  7. Put the lid on and leave the eggs to cook through for a further 5 minutes or so.
  8. Traditionally you would finish the Frittata off under the grill. However if you leave the lid on, you can do the same job.
  9. When cooked, season with fresh black pepper and a drizzle of olive oil.

* Ensure that the eggs are cooked through and have ‘set’ on the top*
*Pregnant women, children and the elderly are advised to avoid uncooked eggs.*

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