Discover the ultimate weeknight dinner solution that’s packed with nutrition, flavor, and simplicity. This vegetable frittata transforms humble ingredients into a restaurant-worthy meal in just minutes!
Ingredients
For the Frittata:
- 3 large eggs
- 1/2 teaspoon salt
- 1/2 cup (60g) all-purpose flour
- 1 cup (200 ml) whole milk
- 1 small head broccoli, chopped into florets
- 1 medium onion, thinly sliced
- 1 large carrot, grated
- 1 medium eggplant, diced
- 2-3 small potatoes, thinly sliced
- 1 tablespoon vegetable oil
Step-by-Step Instructions
- Prepare Vegetables:
- Chop broccoli into small florets
- Thinly slice onion
- Grate carrot
- Dice eggplant
- Thinly slice potatoes
- Prepare Batter:
- In a large mixing bowl, whisk eggs
- Add flour and salt
- Gradually pour in milk
- Whisk until smooth and free of lumps
- Sauté Vegetables:
- Heat vegetable oil in a large non-stick skillet
- Sauté onions until translucent
- Add potatoes and cook for 2-3 minutes
- Add eggplant and carrots
- Cook for another 2 minutes
- Add Broccoli:
- Toss broccoli florets into the skillet
- Cook for 1-2 minutes
- Pour Batter:
- Evenly distribute vegetables in the skillet
- Pour egg mixture over vegetables
- Cook on medium heat for 3-4 minutes
- Finish Cooking:
- If skillet is oven-safe, place under broiler for 2-3 minutes
- Alternatively, cover and cook on low heat until top is set
- Frittata should be golden and puffy
Nutritional Information
Per Serving:
- Calories: 250-300
- Protein: 12g
- Carbohydrates: 30g
- Fat: 10g
- Fiber: 5g
- Preparation Time: 5 minutes
- Cooking Time: 10 minutes
- Total Time: 15 minutes
- Servings: 3-4
Health Benefits
- Broccoli: High in vitamin C and antioxidants
- Eggplant: Low in calories, high in fiber
- Carrots: Rich in beta-carotene
- **Complete protein from eggs
- **Low-calorie vegetarian meal
Cooking Tips
- Use a non-stick skillet for easy cooking
- Don’t overcook vegetables to maintain nutrition
- Adjust heat to prevent burning
- Let frittata rest for 2 minutes before serving
Variations and Substitutions
- Flour Alternatives: Gluten-free flour, almond flour
- Milk Options: Plant-based milk, low-fat milk
- Vegetable Swaps: Zucchini, spinach, bell peppers
- Cheese Option: Sprinkle grated cheese on top
Frequently Asked Questions
Q1: Can I make this vegan? Use tofu instead of eggs and plant-based milk
Q2: How to store leftovers? Refrigerate in airtight container for 2-3 days
Q3: Can I freeze this frittata? Not recommended due to egg-based texture
Q4: Is this good for meal prep? Perfect for make-ahead lunches
Q5: Can I add protein? Add tofu, chickpeas, or plant-based protein
Storage and Make-Ahead Tips
- Refrigerate within 2 hours of cooking
- Best consumed within 2 days
- Reheat gently in skillet or microwave
- Serve with a side salad for complete meal
A delightful, nutritious meal that proves vegetarian cooking can be quick, easy, and incredibly delicious!