Egg & Veggie Frittata
All of the pleasures of an omelette… with none of the messy flipping!
This frittata is filling & nourishing, great at any time of day, and is one of our household’s staple recipes.
There are 2 parts to this recipe; sautéing veggies on the stovetop, and then baking the
whole recipe in the oven.
The ingredients vary each time I make this, depending on what is on-hand. Modify this
recipe with whatever veggies may currently be in your fridge and pantry!
Ingredients
1 Tbsp olive oil
½ onion, diced
¼ squash or ½ sweet potato, diced
½ red pepper, diced
1/3 zucchini, diced
handful cherry or grape tomatoes
large handful fresh spinach
1-2 tsp coconut oil
Eggs; ~2 per person, whisk together - I most often use 6 eggs for an 8-9" iron pan, then cut in 4 pieces.
Goat cheese; optional
Additional ingredients sometimes include:
- Kalamata olives - sundried tomatoes - artichoke hearts
- fresh herbs (whisked with eggs) - fresh garlic - broccoli - asparagus
Seasonal ingredients which tend to influence my selection:
- spring: Russian tarragon, chives, baby spinach, asparagus,
- summer: fresh dill, tomato, potato, summer squash
- autumn: herbes du provence, zucchini, winter squash or sweet potato,
- winter: nutmeg, smoked organic tomatoes (Cookstown greens), winter squash or sweet potato
For a fully satisfying meal, I always strive to include an ingredient from each of the 5 flavours:
Sweet: onion, potato, squash
Salty: feta cheese (preferably sheep), dill, tamari, Himalayan or Celtic salt
Sour: tomatoes, sauerkraut (on the side)
Pungent: garlic, oregano, black pepper, dijon mustard, green chili infused olive oil
Bitter: black olives, asparagus, leafy greens; accompany on plate
Place iron fry pan in oven as it heats to 400 degrees.
Meanwhile, on stovetop: sauté onion in oil at low-medium temperature. Add firm vegetables
first (eg. squash, sweet potato) and continue to sauté. Add peppers & zucchini; continue to
sauté for a few minutes. Add tomatoes and spinach and cover with lid for ~3minutes, until
spinach has wilted.
When oven has reached temperature, remove iron pan; add coconut oil and move pan
around until bottom and sides are coated. *Coconut oil is great for high-heat cooking and
has terrific non-stick properties.
Dump veggies in to iron pan. Pour eggs over top. Crumble goat cheese over all.
Bake ~20minutes, or until eggs are fully cooked (no slimy uncooked egg is detectable).
Serve with a green salad.
Bon appetit!
Afternote: a pared down version of my recipe can be found in the locally-inspired cookbook Come To Our Table.
