Frittata Primavera: A Vibrant and Flavorful Spring Dish
If you’re in the mood for a healthy, colorful, and satisfying dish that celebrates the flavors of spring, this Frittata Primavera is an excellent choice. Brimming with seasonal vegetables and seasoned with aromatic herbs, this dish not only makes for a delicious brunch or dinner but also provides a nutritious and fulfilling meal for the whole family. The soft, creamy texture of the eggs complements the crispness of fresh vegetables, making it the perfect addition to your meal rotation.
Servings: 4
Category: Main Course
Ingredients:
| Ingredient | Quantity |
|---|---|
| Eggs | 4 |
| Red Bell Peppers | 300g |
| Yellow Bell Peppers | 300g |
| Carrot | 1 |
| Asparagus | 200g |
| Leek | 100g |
| Garlic | 1 clove |
| Fresh Thyme | 3 sprigs |
| Marjoram | 2 sprigs |
| Wild Fennel (Finocchietto Selvatico) | 2 sprigs |
| Salt | to taste |
| Black Pepper | to taste |
| Extra Virgin Olive Oil | 40g |
Instructions:
-
Prepare the Vegetables:
Start by washing all the vegetables thoroughly under cold running water. Peel the carrot and cut it into small cubes of about 4-5 mm. Next, trim and slice the leek finely. For the bell peppers, remove the tops, then cut out the white membranes and seeds. Slice the peppers into strips, then dice them into small pieces. Clean and trim the asparagus, cutting them into small, bite-sized pieces. -
-
Sauté the Aromatics:
In a non-stick skillet, heat the olive oil over medium heat. Add the garlic clove, allowing it to sauté until golden brown. Once the garlic is browned, remove it from the pan, then add the diced carrot and leek to the skillet. Stir-fry for about 2 minutes, seasoning with salt and pepper to taste. -
Cook the Vegetables:
Now, add the diced yellow bell peppers and continue to cook for an additional 10-12 minutes. During this time, pour in a small ladle of water to help soften the vegetables. Stir occasionally, allowing the flavors to meld together. -
Prepare the Egg Mixture:
While the vegetables are cooking, crack the eggs into a bowl and beat them lightly. Add a pinch of salt, followed by the fresh thyme, marjoram, and wild fennel. Use a whisk to blend the eggs and herbs together, ensuring the mixture is smooth and evenly seasoned. -
Combine the Vegetables and Egg Mixture:
Once the vegetables have softened and are tender, remove the skillet from the heat. Add the cooked vegetables to the beaten egg mixture, stirring gently with a spoon to combine everything thoroughly. -
Cook the Frittata:
Heat a non-stick skillet (28 cm in diameter) over low-medium heat. Pour the egg and vegetable mixture into the pan. Cook for about 5 minutes or until the edges begin to set, and the bottom is golden brown. -
Flip the Frittata:
To cook the frittata evenly, cover the skillet with a lid and carefully flip the frittata using the lid as a guide. Cook the other side for approximately 3 minutes or until fully set and golden brown. -
Serve and Enjoy:
Once cooked, remove the frittata from the heat. Allow it to cool slightly before slicing it into wedges. Serve your vibrant and delicious Frittata Primavera warm, accompanied by a light salad or crusty bread for a complete meal.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 9g |
| Carbohydrates | 15g |
| Fat | 10g |
| Saturated Fat | 1.5g |
| Fiber | 4g |
| Sugars | 7g |
| Sodium | 250mg |
Tips and Variations:
- Vegetable Variations: Feel free to switch up the vegetables based on what’s in season or what you have available. Spinach, zucchini, or even peas can be great additions to this frittata.
- Cheese Lovers: For an extra creamy texture, add a handful of grated cheese such as parmesan, mozzarella, or feta to the egg mixture before cooking.
- Make it Vegan: If you’re looking for a plant-based alternative, consider using chickpea flour or silken tofu as an egg substitute.
- Add a Protein Boost: To make this frittata heartier, you can add some cooked chicken, turkey, or even crispy bacon bits for a savory twist.
This Frittata Primavera is a simple yet impressive dish that combines the vibrant colors of fresh vegetables with the delicate richness of eggs. It’s perfect for a light dinner or a weekend brunch, and it can easily be customized to your tastes. The flavors are fresh, and the texture is satisfying, making it a go-to recipe that will become a staple in your meal planning.
