Ever wonder if a vegetable dish could outshine meat? This cabbage and onion frittata recipe is here to prove it can! With a blend of savory spices, vegetables, and a creamy yogurt sauce, this dish is not only delicious but also a healthier alternative to traditional meat dishes.
Ingredients
To whip up this mouth-watering frittata, you’ll need:
- 1 kg (35 oz) Cabbage, chopped
- 1 Onion, chopped
- 1 Carrot, grated on a coarse grater
- Olive Oil for cooking
- Salt, to taste
- Black Pepper, to taste
- Smoked Paprika, to taste
- 4 Eggs
- Vegetable Seasoning
- 1 bunch of Parsley, finely chopped
- Green Onions, chopped
- 2 tbsp Flour
- For the Sauce:
- 2 cloves Garlic, minced
- Some Parsley, finely chopped
- 3 tbsp Yogurt
- 1 tbsp Mustard
- Black Pepper, to taste
Instructions
Prepare the Frittata:
- Cook Vegetables: In a large pan, heat olive oil over medium heat. Sauté onions and carrots until they are half cooked. Add cabbage, and continue frying for 7 minutes. Season with salt, black pepper, and smoked paprika.
- Mix Eggs: In a bowl, beat the eggs with vegetable seasoning, then mix in the parsley and green onions.
- Combine and Cook: Fold the fried cabbage mixture into the egg mixture. Sprinkle flour over and mix evenly. Line a roasting pan with parchment paper, drizzle with olive oil, and pour the mixture into the pan. Cook over low heat for 7 minutes. Flip carefully using a plate and cook the other side for another 7 minutes.
Prepare the Sauce:
- Create Sauce: In a small bowl, combine minced garlic, parsley, yogurt, mustard, and black pepper. Stir until well mixed.
Nutrition Details
This cabbage and onion frittata not only delights the taste buds but also offers a variety of nutritional benefits, making it a healthy choice for any meal:
- Cabbage: Rich in vitamins C and K, and dietary fiber, cabbage is excellent for digestion and immune health. It also contains antioxidants that help reduce inflammation and protect against disease.
- Onions: Offer a good source of vitamin C, vitamin B6, and manganese. They are known for their potential to improve heart health and their anti-inflammatory properties.
- Carrots: High in beta-carotene, which the body converts to vitamin A, essential for vision, growth, and immune function.
- Eggs: Provide high-quality protein and essential amino acids, making them a staple for building and repairing tissues. They also offer vitamins like B12 and selenium.
Healthier Ingredient Substitutions
To make this cabbage and onion frittata even healthier:
- Reduce Sodium: Use less salt and opt for low-sodium vegetable seasoning to make this dish heart-friendly.
- Increase Fiber: Add more vegetables like spinach or kale to the frittata for an extra fiber boost.
- Switch Oils: Consider using avocado oil instead of olive oil for higher heat cooking to benefit from its healthier monounsaturated fats.
Serving Suggestions
- As a Main Dish: Serve this frittata as the centerpiece for a light dinner or hearty brunch.
- With Sides: Accompany with a quinoa salad or roasted sweet potatoes to create a well-rounded meal.
Seasonal Adaptations
- Spring: Incorporate leeks or green peas for a fresh, seasonal touch.
- Summer: Add fresh herbs like basil or cilantro for a bright flavor.
- Autumn: Mix in some diced squash or pumpkin for a comforting autumnal meal.
- Winter: Include hearty greens like Swiss chard or kale to boost the nutritional content during colder months.
Food Pairings
- Wine Pairing: A crisp Pinot Grigio or a light Chardonnay pairs beautifully with the dish, complementing the earthy flavors of the cabbage and onions.
- Beer Pairing: A light lager or a pilsner can also accompany this dish, offering a refreshing contrast to the rich flavors.
This cabbage and onion frittata recipe is a testament to how simple ingredients can be transformed into a nutritious and delicious meal. With options for customization and adaptation to various dietary needs, this frittata is versatile and suitable for a wide array of dining occasions. Whether you’re serving it as a main dish or a hearty side, this recipe proves that healthy eating doesn’t have to sacrifice flavor.
Explore More Delicious Recipes:
- For more tasty and healthy recipes, check out our Potato Asparagus Soup Recipe and One-Pan Ground Beef Dinner Recipe.