Vegetarian Recipe: Vegetable Frittata

This week, I am trying to encourage my family members to adapt to vegetarian meals for a change.

Hence, you can set your eyes on my vegetarian recipes for the whole week which are simple to prepare and healthy eating habits for everyone.

There are many variations of this Vegetable Frittata recipe.

Frittata is an Italian dish which is similar to quiche that uses a large amount of eggs and different vegetables.

This is a one wholesome meal that is suitable for vegetarians and weight watchers.

It is an ideal breakfast idea,  a quick lunch, teatime break with hot fruit juice or midnight snack which is much healthier than snacking tidbits.

How to cook Frittata

• A Vegetarian Frittata is combination of omelette with assorted vegetables of your choice and you could add in pasta for a fuller meal.
• You could add in left-over potatoes or boiled potatoes in cubes
• Add in cauliflower or broccoli which are almost turn rotten
• Throw in the remainder mixed vegetables that you had used for fried rice. ( green peas, carrots and corns )
• For colorful greens, go for slices of green pepper mix with red peppers .Green peppers is also known as “Bell peppers, sweet peppers or capcium)
• The vegetable ingredients are mixed into the beaten eggs, cooked under low heat in order to “fry” the base until crispy.
• Some people prefer to cook this vegetable recipe in the oven for convenience at 180C for 20 minutes.

Vegetable Frittata

Ingredients

• 1 medium onion
• 1 tbsp butter / margarine
• 1 small green pepper ( capcium)
• 1 small red pepper ( capcium)
• 2 courgettes
• 6 eggs Grade A- beaten
• 6 Fresh Basil

Cooking Steps to make Vegetable Frittata

1. Chop onion into small pieces
2. Bring a small frying pan to heat, melt in butter.
3. Add in onion and saute for 5 minutes
4. Remove the seeds of both peppers. Cut into cubes or rings
5. Add into the frying pan and stir fry for another 5 minutes
6. Slice the courgettes finely.
7. Toss into the frying pan and further cook another 5 minutes.
8. In a big bowl, beat in all the eggs together.
9. Add in chopped basil or you can tear with your hands, up to your preference
10. Pour the egg mixture into the pan, swirl in a big circle.
11. Tilt the pan so that the egg contents are able to cover up the whole pan.
12. Cook under low heat until the egg edges turn crisp.
13. Start shaking the frying pan in order to loosen the omelette but not too hard.
14. If the middle omelette is still uncooked, turn the heat up to medium for another 5-10 minutes.
15. Alternatively, you could transfer the frittata into the oven to further bake the middle part.
16. Turn off heat.
17. Place a big flat plate over the pan
18. Hold the plate covering the mouth of the pan tightly and quickly turn the pan and plate together upside down.
19. Then the Vegetable Frittata will plop out of the pan easily.
20. Cut into thick slices.
21. Serve hot

Yield: 4 person

Ready in 20 minutes

Nutritional Value

Vegetable Frittata is packed with:

• vitamin C ( pepper)
• folic acid( in courgettes)
• potassium ( in courgettes)
• calming effects and smooth digestive system ( in basil leaves )
• rich in antioxidants (pepper)
• carotene (pepper)

You might like to try these Vegetarian Recipes:

Brown Rice with Chestnuts

Grilled Vegetable Kebabs

Noodles with Cabbage

Eggless Pancake

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