Savory Egyptian Spinach and Chickpea Frittata

Egyptian Spinach Omelet

Cook Time: 30 minutes
Prep Time: 10 minutes
Total Time: 40 minutes
Servings: 6
Calories: 274 per serving
Category: One Dish Meal
Keywords: Breakfast, Vegetable, Egyptian, African, Spring, Summer, Broil/Grill, < 60 Mins, Oven, Beginner Cook, Stove Top, Easy, Inexpensive
Rating: 4.5 stars
Reviews: 2

Description

This delightful Egyptian Spinach Omelet is an open-faced creation that resembles a frittata. It boasts brunch-friendly flavors and can also serve as a light dinner option when paired with fresh flatbreads and herbs from your garden. The mix of tender onions, juicy tomatoes, and hearty chickpeas, combined with the unique spice of nutmeg, makes for a satisfying and nutritious meal.

Ingredients

• 12 tablespoons canola oil, divided
• 2 onions, chopped
• 2 tomatoes, chopped
• 2 teaspoons salt, divided
• Fresh ground pepper, to taste
• 6 eggs
• 1/4 teaspoon nutmeg
• 1 can (15 oz) chickpeas, rinsed and drained

Nutritional Information (per serving)

• Calories: 274
• Fat Content: 15.3g
• Saturated Fat Content: 2.4g
• Cholesterol Content: 186mg
• Sodium Content: 331.3mg
• Carbohydrate Content: 23.5g
• Fiber Content: 5.5g
• Sugar Content: 3.1g
• Protein Content: 12.2g

Instructions

1. Prepare the Spinach:

   • Rinse and drain the spinach thoroughly. Squeeze out any excess water to ensure the spinach is as dry as possible.
   • Place the spinach in a saucepan over medium heat. Cover the pan with a lid and allow the spinach to wilt. This should take a few minutes.
   • Once wilted, remove the spinach from the heat and drain it in a colander. Squeeze out all the excess water again to prevent the omelet from becoming soggy.

2. Cook the Vegetables:

   • Heat 6 tablespoons of canola oil in a large cast-iron skillet or any other ovenproof skillet over medium heat.
   • Add the chopped onions and cook until they are tender and lightly golden, which should take about 5-7 minutes.
   • Add the chopped tomatoes to the skillet. Season the mixture with 1 teaspoon of salt and fresh ground pepper to taste.
   • Cook the tomato and onion mixture for about 12-15 minutes or until the tomatoes are tender and the liquid has reduced significantly.

3. Prepare the Egg Mixture:

   • Preheat your broiler while you prepare the eggs.
   • In a large bowl, beat the eggs lightly. Season the eggs with the remaining 1 teaspoon of salt, some more fresh ground pepper, and the nutmeg. Mix well to combine.
   • Add the cooked tomato and onion mixture, as well as the wilted spinach, to the beaten eggs. Stir everything together until well mixed.

4. Cook the Omelet:

   • Heat the remaining 2 tablespoons of canola oil in the same cast-iron or ovenproof skillet over low heat.
   • Pour the egg mixture into the skillet, spreading it out evenly. Top the mixture with the rinsed and drained chickpeas.
   • Cook over low heat for about 10-12 minutes or until the bottom of the omelet is set. The edges should start to look firm while the center will still be slightly runny.
   • Transfer the skillet to the preheated broiler. Broil the omelet for a few minutes until the top is set and lightly browned. Be careful not to overcook it; the omelet should be firm but still moist.

5. Serve:

   • Remove the skillet from the oven and let the omelet cool slightly. Cut it into slices and serve warm.
   • This omelet pairs wonderfully with fresh flatbreads and a sprinkle of fresh herbs such as parsley or cilantro.

Cooking Tips and Variations

1. Spinach Variations:
   If fresh spinach isn’t available, you can use frozen spinach. Just make sure to thaw it completely and squeeze out all excess water before using it in the recipe.

2. Cheese Addition:
   For a richer flavor, consider adding some crumbled feta cheese or grated Parmesan cheese to the egg mixture before cooking.

3. Herb Enhancements:
   Fresh herbs like dill, parsley, or cilantro can be added to the egg mixture for an extra burst of flavor. Alternatively, garnish the finished omelet with chopped herbs before serving.

4. Spice it Up:
   If you like a bit of heat, add a chopped chili or a pinch of red pepper flakes to the tomato and onion mixture while cooking.

5. Serving Suggestions:
   Serve the omelet with a side salad of mixed greens or a fresh cucumber and tomato salad for a complete meal. A dollop of plain yogurt on the side can also complement the flavors nicely.

Cultural and Historical Context

The Egyptian Spinach Omelet, also known as “Shakshuka” in some regions, draws on a rich culinary heritage. Spinach has been a staple in Egyptian cuisine for centuries, valued for its versatility and nutritional benefits. In this recipe, spinach is paired with ingredients like onions, tomatoes, and chickpeas, which are commonly used in Middle Eastern and North African cooking. The use of spices such as nutmeg highlights the historical trade routes that brought exotic flavors to Egyptian kitchens.

Health Benefits

This omelet is not just delicious but also packed with nutrients. Spinach is a powerhouse of vitamins and minerals, including iron, calcium, and vitamin K. Chickpeas add a good dose of protein and fiber, making this dish satisfying and nutritious. Eggs provide high-quality protein and essential fatty acids, while tomatoes offer a boost of antioxidants, particularly lycopene, which is beneficial for heart health.

Conclusion

The Egyptian Spinach Omelet is a versatile and flavorful dish that can be enjoyed for breakfast, brunch, or dinner. Its combination of tender spinach, savory onions, juicy tomatoes, and hearty chickpeas, all enveloped in a fluffy egg mixture, makes for a delightful culinary experience. Whether you are a beginner cook or an experienced chef, this recipe is easy to follow and delivers impressive results every time. So, gather your ingredients, and enjoy a taste of Egyptian cuisine in the comfort of your home.