Bring a taste of Spain into your kitchen with this delightful Broccoli and Cauliflower Frittata recipe, taught to me by guests from Spain. This dish beautifully marries the robust flavors of roasted vegetables with the airy texture of a frittata, enhanced by a fresh herb sauce. Perfect for any meal of the day, this recipe is sure to impress with its vibrant flavors and healthy ingredients.
Ingredients:
For the Roasted Vegetables:
- 1 head broccoli, cut into florets
- 1 head cauliflower, cut into florets
- Olive oil
- Salt
- Pepper
For the Frittata:
- 1 onion, diced
- 1 carrot, diced
- 2 bell peppers (any color), diced
- 5 eggs
- 1 cup all-purpose flour
- 400 ml milk
- 1/4 cup chopped fresh dill
- 1/4 cup chopped fresh parsley
- Salt
- 150 grams cherry tomatoes, halved
- 150 grams mozzarella cheese, shredded
For the Herb Sauce:
- 2 tablespoons mayonnaise
- 1/2 cup plain yogurt
- 1/4 cup chopped fresh dill
- Several pickled cucumbers, chopped (to taste)
- 1 clove garlic, minced
Instructions:
- Preheat and Prepare: Heat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Roast Vegetables: Toss broccoli and cauliflower florets with olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 20-25 minutes until tender-crisp.
- Cook Aromatics: While vegetables roast, heat a drizzle of olive oil in a large skillet over medium heat. Sauté onion, carrot, and bell peppers until softened.
- Prepare Frittata Mixture: In a large bowl, whisk together eggs, flour, milk, dill, parsley, and salt.
- Combine Ingredients: Remove roasted vegetables from the oven, let cool slightly, and then stir into the egg mixture along with the cherry tomatoes.
- Assemble Frittata: Heat a thin layer of olive oil in an oven-safe skillet over medium heat. Pour in the frittata mixture, ensuring even distribution. Top with shredded mozzarella cheese.
- Bake: Transfer the skillet to the oven and bake for 20-25 minutes, or until the eggs are set and the cheese is golden brown.
- Make Herb Sauce: Mix mayonnaise, yogurt, dill, pickled cucumbers, and garlic in a small bowl to create the herb sauce.
- Serve: Cut the frittata into wedges and serve warm with the herb sauce on the side.
Tips:
- Customize this recipe with various vegetables like zucchini, mushrooms, or asparagus.
- Store leftovers in the fridge for up to 3 days.
- For a vegan alternative, replace eggs with a flaxseed mixture and use vegan cheese.
Serving Suggestions:
This Spanish-inspired Broccoli and Cauliflower Frittata can be served in various delightful ways:
- Brunch Delight: Ideal for brunch, this frittata pairs beautifully with a light mimosa or fresh orange juice. Include a side of mixed greens with a vinaigrette dressing to add freshness and balance to the meal.
- Dinner Party: Serve this frittata at dinner parties as a main dish. Accompany it with a side of roasted potatoes or a quinoa salad to create a filling, nutritious meal that will satisfy your guests.
- Quick Lunch: For a quick and satisfying lunch, serve a slice of this frittata with a cup of soup or a fresh fruit salad. It’s a perfect way to use any leftovers and provides a balanced intake of proteins, carbs, and vitamins.
Nutrition Information:
This Broccoli and Cauliflower Frittata is a nutritional powerhouse, offering a range of health benefits:
- High in Vitamins: Broccoli and cauliflower are rich in vitamins C and K, which are essential for the immune system and bone health. They also provide fiber that promotes digestive health.
- Protein Source: Eggs are a great source of high-quality protein which is crucial for muscle repair and growth. The addition of mozzarella cheese adds extra protein and calcium, important for bone health.
- Low in Carbs: This dish is relatively low in carbohydrates, which makes it suitable for those following a low-carb diet.
- Rich in Antioxidants: The herbs and vegetables used in this recipe are high in antioxidants, which help combat oxidative stress and reduce inflammation.
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