I’m excited to share this wonderful recipe that transforms ordinary vegetables into a spectacular dish. This Spanish-inspired frittata combines the wholesome goodness of broccoli and cauliflower with eggs and cheese to create a meal that’s both nutritious and delicious.
A Mediterranean Twist
This recipe reflects the Spanish approach to vegetable dishes – simple preparation that allows the natural flavors to shine while adding just enough seasoning to enhance them. It’s a perfect example of how Mediterranean cuisine turns everyday ingredients into something special.
Preparation Overview
- Prep Time: 20 minutes
- Cooking Time: 45 minutes
- Resting Time: 10 minutes
- Total Time: 1 hour 15 minutes
- Servings: 8 portions
- Difficulty Level: Easy
Ingredients
For the Vegetables
- 1 medium cauliflower (500g/1.1 lbs), cut into florets
- 1 medium broccoli (450g/1 lb), cut into florets
- 3-4 green onions, finely chopped
For the Egg Base
- 6 large eggs
- Salt and black pepper to taste
- 200g (2 cups) cheddar cheese, grated
For the Sauce
- 2 teaspoons (10ml) mayonnaise
- 1 teaspoon (5ml) tomato paste
- 1 teaspoon Italian herbs
- Pinch of salt
Detailed Instructions
Step 1: Vegetable Preparation
- Cut cauliflower and broccoli into even-sized florets.
- Bring a large pot of water to boil.
- Place florets in a large bowl.
- Pour boiling water over vegetables.
- Let stand for exactly 10 minutes.
- Drain thoroughly in a colander.
- Pat dry with paper towels to remove excess moisture.
Step 2: Egg Mixture
- Crack 6 eggs into a large mixing bowl.
- Season generously with salt and black pepper.
- Whisk until well combined and slightly frothy.
- Set aside while preparing the baking dish.
Step 3: Assembly
- Preheat oven to 180°C (350°F).
- Grease a 9-10 inch (23-25cm) round baking dish.
- Arrange blanched vegetables evenly in dish.
- Scatter chopped green onions over vegetables.
- Pour beaten egg mixture evenly over top.
- Sprinkle grated cheddar cheese over entire surface.
Step 4: Sauce Preparation
- In a small bowl, combine mayonnaise and tomato paste.
- Add Italian herbs and pinch of salt.
- Mix until well combined.
- Drizzle over the cheese layer in a decorative pattern.
Step 5: Baking
- Place in preheated oven.
- Bake for 45 minutes or until golden brown.
- Check doneness by inserting knife in center.
- Let rest for 5-10 minutes before serving.
Pro Tips for Perfect Results
- Cut vegetables into similar-sized pieces for even cooking
- Don’t skip drying the vegetables – excess moisture will make the frittata watery
- Allow eggs to come to room temperature for better mixing
- Don’t overbake – the eggs should be set but still moist
- Let rest before cutting for cleaner slices
Nutrition Information (per serving)
- Calories: 245
- Total Fat: 17g
- Saturated Fat: 7g
- Cholesterol: 168mg
- Sodium: 320mg
- Total Carbohydrates: 8g
- Dietary Fiber: 3g
- Protein: 18g
- Vitamins A & C: 80% DV
- Calcium: 25% DV
Storage Instructions
- Refrigerator: Store in airtight container for up to 3 days
- Freezer: Can be frozen for up to 2 months
- Reheating: Warm in 350°F oven for 10 minutes
Serving Suggestions
- Perfect for brunch with crusty bread
- Ideal for picnics and potlucks
- Great in lunch boxes
- Serve with mixed green salad
- Excellent for meal prep
Variations
- Add different cheese combinations
- Include other vegetables like bell peppers
- Spice it up with chili flakes
- Add herbs like fresh basil or dill
- Try with different sauce combinations
This Spanish-inspired frittata is a versatile dish that works for any meal of the day. It’s packed with nutrients, easy to prepare, and always impresses with its beautiful presentation. The combination of tender-crisp vegetables, fluffy eggs, and melted cheese creates a satisfying dish that’s both healthy and delicious.