Vegetable Frittata
  • Level
  • Serves
  • Time

A frittata is essentially a fleshed-out omelette, packed with ingredients to create a more hearty one-pan meal. Traditionally, a frittata would contain white potato but, as white potatoes are quite high in carbs (64g in 1 large potato), it is omitted from this recipe altogether. Feel free to experiment with the ingredients used as most seasonal ingredients will work perfectly well together in a frittata.

  • Method :
    1. Preheat your grill (or preheat oven to 200°C).
    2. Heat a large, heavy-bottomed pan and add the coconut oil or ghee. You will know when the pan is at the right temperature as the oil will begin to shimmer and move towards the edges of the pan - at this point, if using add the bacon.
    3. Slowly cook the bacon until it begins to crisp slightly. This will allow it to render off some of its fat content into the pan. When beginning to crisp up, add the onion.
    4. Sweat the onion for 4-5 minutes without colouring it, until it has softened. Add the garlic and gently fry for a further 2-3 minutes.
    5. You should now have a soft, lightly caramelised mixture of onion, garlic and bacon in the pan. Using a slotted spoon, remove this from the pan leaving behind as much of the cooking oil/fat as possible. Place the onion mixture in a bowl and set to one side.
    6. Increase the heat slightly and add the butter to the pan, followed by the mushrooms and peppers. (The mushrooms need a higher heat to prevent them from steaming in their own water content.) Sautée for 4-5 minutes, until softened, and then add the spinach to the pan. Stir continuously until the spinach has wilted down - this will take seconds.
    7. Return the onion mixture to the pan and add the thyme. Stir well to mix. Season with a little salt and pepper.
    8. Pour the eggs over the mixture, ensuring that it reaches the edges of the pan. Turn down the heat and allow to cook for two minutes - this will solidify the base of the frittata.
    9. Place it under the hot grill. After 3-4 minutes it should have fully set (check this by gently shaking the pan to see whether the centre is still liquid). Remove from the grill.
    10. Neatly arrange the slices of tomato over the top of the frittata and season well. Return to the hot grill for 2 minutes to cook the tomato. Remove and serve immediately.
    * This dish also works well cold. Simply allow the frittata to fully cool, wrap in cling film and refrigerate. It’s perfect lunchbox or picnic food.