This Baked Cauliflower and Vegetable Frittata is a delicious and nutritious dish that’s perfect for any meal of the day. Packed with colorful vegetables and a creamy egg mixture, it’s both satisfying and healthy. The combination of cauliflower, peppers, onions, and cheese makes it a crowd-pleaser that even picky eaters will enjoy.
Preparation Time
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes (10 minutes for boiling, 20 minutes for baking)
- Total Time: 50 minutes
Ingredients
- 400 grams cauliflower
- 1/2 red pepper, chopped
- 1/2 yellow pepper, chopped
- 1 onion, chopped
- Vegetable oil for frying
- Salt, to taste
- 3 eggs
- 200 ml milk
- 2 tablespoons flour
- 5 grams dry yeast
- 2 tablespoons vegetable oil
- Fresh parsley, chopped
- Grated cheese (amount to your liking)
Directions
- Prepare the Cauliflower: Boil the cauliflower in salted water until soft, about 8-10 minutes. Drain the water and let the cauliflower cool.
- Sauté the Vegetables: In a frying pan, heat vegetable oil over medium heat. Add the chopped red pepper, yellow pepper, and onion. Fry until the vegetables are softened and the onion is translucent. Season with salt to taste.
- Prepare the Egg Mixture: In a bowl, whisk together the eggs, milk, flour, dry yeast, and a pinch of salt until smooth. Stir in the vegetable oil and chopped parsley.
- Assemble the Frittata: Preheat your oven to 200°C (392°F). Place the boiled cauliflower in a baking pan. Spread the sautéed vegetables evenly over the cauliflower. Pour the egg mixture over the vegetables and cauliflower. Sprinkle the top with grated cheese.
- Bake: Bake in the preheated oven for 20 minutes, or until the top is golden brown and the frittata is set.
Serving Suggestions
- Serve warm as a main dish for breakfast, brunch, or dinner.
- Pair with a fresh green salad or a side of roasted potatoes.
Cooking Tips
- Ensure the cauliflower is well-drained before adding it to the pan to avoid excess moisture.
- You can add other vegetables like spinach, mushrooms, or zucchini for extra flavor and nutrition.
Nutritional Benefits
- Cauliflower is a great source of vitamins C and K, and fiber.
- Eggs provide high-quality protein and essential nutrients.
- This dish is low in carbs and can be a part of a balanced diet.
Dietary Information
- Contains dairy and eggs; not suitable for those with allergies to these ingredients.
- Can be made gluten-free by using a gluten-free flour blend.
Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- This frittata is easy to make and versatile, perfect for any meal.
- It’s packed with healthy vegetables and a good source of protein.
- The creamy egg mixture and melted cheese make it irresistibly delicious.
Conclusion
This Baked Cauliflower and Vegetable Frittata is a delightful and nutritious addition to your meal plan. With its rich flavors and wholesome ingredients, it’s sure to become a favorite in your household. Enjoy it warm from the oven for a satisfying and tasty dish. Bon Appetit!
