Italian vegetable omelette
This Italian vegetable omelette is a simple and tasty meal suitable for those occasions when perhaps not everyone is a great fan of vegetables. The "transformation" of vegetables into an omelette, with the addition of a generous handful of grated cheese, is the perfect culinary trick in this regard, especially for those of you with vegetable-hating children. Vegetarians will, of course, also enjoy this dish. You can make it in the spring when courgettes and artichokes are in season, but also throughout the winter, using frozen vegetables instead. But be careful: frozen products release a lot of water, so they should always be thawed and cooked before putting them in the omelette.
Ingredients
Vegetable Frittata: Puglian Freshness on the Table
The vegetable frittata is adorned with authentic flavors from fresh artichokes and zucchini, which are the stars of Puglia's markets. These carefully harvested ingredients bring a lightness and aroma that evoke the beauty of the Salento countryside.
* approximate values per serving
Preparation
Sauté the garlic in a little olive oil with the chopped parsley . Add the trimmed, thinly sliced artichokes. Season with salt, cover and cook for about ten minutes. Meanwhile, slice the courgettes into rounds. Then break the eggs into a bowl, beat them, and add the milk, salt and Parmesan cheese. Add the sliced courgettes and the by-now cooked artichokes. Line your preferred baking tray with baking parchment and pour in the mixture. Bake at 180°C for 45 minutes. When baked, wait a few minutes before removing the baking parchment, then remove and cut the omelette into wedges or chunks to serve.
Step by step
|
View the step by step
|
Gently fry the garlic and parsley in a little olive oil
|
|
View the step by step
|
Trim and prepare the artichokes, thinly slice and add to the pan
|
|
View the step by step
|
Cover and cook
|
|
View the step by step
|
Beat the eggs adding a dash of milk
|
|
View the step by step
|
Add the grated cheese and mix
|
|
View the step by step
|
Add the courgettes and artichokes, which are by now cooked
|
|
View the step by step
|
Pour the mixture into a tray lined with baking parchment, and bake at 180°C for 45 minutes
|
|
View the step by step
|
Remove the omelette from the oven
|
|
View the step by step
|
Serve the omelette cut into pieces
|
Additional information
Vegetable Frittata with Zucchini and Artichokes
One of the tastiest variations of the Vegetable Frittata includes the addition of zucchini and artichokes, which give a fresh flavor and a delicate texture to the dish. To prepare it, start by sautéing garlic with chopped parsley in a little extra virgin olive oil in a pan. Then add the cleaned and thinly sliced artichokes, seasoning with salt and covering for about ten minutes. Meanwhile, slice the zucchini into rounds and prepare a mixture of beaten eggs with milk, salt, and grated cheese. Combine the cooked zucchini and artichokes with the egg mixture, then pour everything into a baking dish lined with parchment paper. Bake until golden and serve hot. This variation is ideal for a summer lunch or a light dinner.
Neapolitan Vegetable Frittata
The Neapolitan Vegetable Frittata is a traditional preparation that highlights fresh, local products. This variation is distinguished by the use of typical Campania ingredients, such as Roman zucchini and spiny artichokes. The preparation is similar to the classic one, but you can enrich the dish with the addition of fresh cherry tomatoes and basil, which give an unmistakable aroma. Start by sautéing garlic and parsley, then add the artichokes and zucchini, and finally incorporate the beaten eggs. Bake everything until it reaches a soft and golden consistency. Perfect to serve at room temperature, this frittata is an excellent choice for a picnic or a buffet.
Light Vegetable Frittata without Milk
If you are looking for a lighter version of the Vegetable Frittata, try making it without milk. This Light Vegetable Frittata retains all the delights of the original recipe but reduces calories and fat content. You can simply omit the milk from the recipe and replace it with a bit of water or vegetable broth to maintain the consistency. Use fresh eggs and quality ingredients like zucchini and artichokes to create a nutritious and tasty dish. Cook in a pan with a drizzle of extra virgin olive oil and enjoy a healthy and light meal, perfect for those following a balanced diet.
Nutritional Benefits of Vegetable Frittata and Approximate Calories
The Vegetable Frittata is a nutrient-rich dish thanks to the presence of eggs and fresh vegetables. Eggs are an excellent source of protein, B vitamins, and essential minerals like selenium. Zucchini, rich in water and fiber, help maintain hydration and promote digestion. Artichokes, besides being delicious, are known for their antioxidant and detoxifying properties. A serving of Vegetable Frittata provides about 200-250 calories, depending on the ingredients and quantities used. This makes it an ideal option for a balanced and nutritious meal, suitable for various dietary needs.
Can Vegetable Frittata be Frozen?
Freezing the Vegetable Frittata is possible, but it is advisable to do so only if the preparation has been cooked and completely cooled. To achieve the best results, cut the frittata into slices and wrap them individually in plastic wrap or food bags. This way, you can thaw only the necessary portions. When you want to consume it, simply let it thaw in the refrigerator and reheat it in a pan or in the oven. Keep in mind that the texture may vary slightly after freezing, but the flavor will still be delicious.