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: 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.
- Gluten-Free: 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!