Make your weekend effortlessly delicious with this wholesome and flavorful Vegetable Frittata! This hearty dish perfectly combines fresh, colorful vegetables and tender, fluffy eggs. Packed with nutrients and flavor, this recipe highlights the rich textures and vibrant tastes of the veggies, all nestled in a velvety egg base for a meal that's both satisfying and simple to prepare.
Yield: 4-6 servings
Prep time: 20 minutes
Cook time: 30 minutes
Why This Vegetable Frittata?
ForestFoods Broccoli Leaves are packed with vitamins A, C, and K, along with calcium and antioxidants. They bring a unique earthy flavor while reducing food waste by using less conventional plant parts.
ForestFoods Cauliflower - Bella is a rich source of fiber, vitamin C, and beneficial plant compounds. Its subtle nutty flavor and hearty texture make it a perfect addition to the frittata.
ForestFoods Chard - Rainbow offers vibrant color and nutrition, providing magnesium, iron, and vitamins A and K. Its slightly bitter, earthy taste adds depth to the dish.
ForestFoods Courgette, with its mild flavor and hydrating quality, balances the stronger vegetables. It also contributes potassium and fiber for added health benefits.
ForestFoods Pepper - Hot Bell delivers a touch of heat along with vitamin C and antioxidants. Its gentle spice enhances the overall flavor without overpowering the other ingredients.
ForestFoods Regenerative Eggs are rich in high-quality protein and omega-3 fatty acids. They form the creamy, savory base of the frittata, bringing all the ingredients together.
Olive oil and optional Parmesan cheese (or vegan alternatives) provide healthy fats and a savory richness.
These carefully chosen ForestFoods ingredients create a balanced, nutrient-dense, and flavorful frittata that’s great for a weekend meal.
Ingredients
1 tablespoon olive oil
1/2 cup chopped spring onions (white and green parts separated)
1/2 ForestFoods Pepper - Hot Bell - seeded and chopped
1 cup chopped ForestFoods Broccoli Leaves
1 cup chopped ForestFoods Cauliflower - Bella
1 cup chopped ForestFoods Chard - Rainbow
1/2 cup chopped ForestFoods Courgette
8 ForestFoods Regenerative Eggs
1/4 cup milk (or dairy-free alternative)
1/4 cup grated Parmesan cheese (or a vegetarian/vegan alternative)
Salt and pepper to taste
Fresh ForestFoods Dill or coriander, chopped (for garnish - optional)
Utensils:
10-inch non-stick wok with a tight-fitting lid (very important for this method)
Mixing bowl
Steps:
Sauté Vegetables: Heat the olive oil in your non-stick wok over medium heat. Add the white parts of the spring onions and the chopped bell pepper. Cook for about 3 minutes, until slightly softened. Add the broccoli florets, cauliflower florets, and chard stems and cook for another 3-5 minutes until they begin to soften. Stir in the chard leaves and courgette and cook until the chard is wilted, about 2 minutes.
Whisk Eggs: In a mixing bowl, whisk together the eggs, milk, Parmesan cheese, salt, and pepper.
Combine and Cook: Pour the egg mixture over the vegetables in the wok. Sprinkle the green parts of the spring onions over the top. Reduce the heat to very low.
Cover and Cook: Cover the wok tightly with the lid. This is crucial for trapping the heat and cooking the frittata through without an oven. Cook for 25-35 minutes, or until the frittata is set around the edges and the center is just barely cooked through. It should not be overly jiggly. Avoid lifting the lid too often, as this will release heat. You can check for doneness by gently tilting the pan. If the uncooked egg mixture runs, it needs more time.
Optional Broil: If you want a golden-brown top (and have an oven-safe wok and lid), you can broil the frittata for 1-2 minutes at the very end. Keep a close eye on it to prevent burning.
Cool and Serve: Let the frittata cool for a few minutes in the wok before carefully sliding it onto a serving plate or cutting it into wedges directly in the pan. Garnish with fresh dill, if desired.
Important Considerations for Stovetop Frittatas
Low Heat: Cooking over very low heat is essential for even cooking and preventing the bottom from burning before the top is set.
Tight-Fitting Lid: A well-fitting lid is crucial for trapping heat and creating a "mini-oven" environment within the wok.
Non-Stick wok: A non-stick wok is highly recommended to prevent sticking and ensure easy release of the frittata.
Doneness Test: The frittata is done when the edges are set and the center is just barely cooked through, with minimal jiggle.
Why This Recipe Works
The eggs and Parmesan cheese create a rich, savory base that enhances the flavors of the vegetables, offering a balanced and satisfying dish.
Sautéing the vegetables ensures a tender-crisp texture that contrasts beautifully with the creamy, custardy eggs, creating a harmonious bite.
This frittata is packed with nutrients, providing protein from the eggs and a variety of vitamins, minerals, and fiber from the diverse vegetables.
Highly adaptable and simple to prepare, this dish is perfect for any meal and can be served hot, warm, or cold, making it a versatile option for meal prep.
Perfect Pairings
A simple green salad with tender greens and a light vinaigrette provides a refreshing, acidic contrast to the frittata’s richness, with fresh herbs adding extra brightness.
Roasted asparagus, finished with a sprinkle of lemon zest and Parmesan, pairs beautifully with the savory, creamy flavors of the frittata.
Unsweetened iced tea or sparkling water offers a light and refreshing beverage option to complement the meal without overwhelming the flavors.
For a fresh and crisp side, a tomato and cucumber salad with olive oil and lemon juice adds a juicy, vibrant touch to the dish.
Bring Your Veg Box to Life with ForestFoods
At ForestFoods, we’re passionate about regeneratively grown, nutrient-dense produce that inspires creativity in the kitchen. This recipe is the perfect way to celebrate the beauty and flavor of your veg box ingredients.
Have you tried this recipe? Share your creations with us on social media, and don’t forget to tag us. We’d love to see how you’re bringing your veg box to life!
Not yet signed up to our weekly veg box system? Click on the button below and create your account. The ForestFoods Online Shop opens every Saturday morning and closes on Monday at noon. Deliveries of boxes are then made on Tuesdays. Sign up today!
Comments