Spring Vegetable Frittata with Capsicum Chutney

Frittatas are so simple and versatile to make, essentially it's just an egg and vegetable filling topped with a cheese of choice. This frittata is filled with roasted spring greens, and topped with feta, pine nuts and pickled onions. Served with a sweet red capsicum and tomato chutney and simple green side salad.

Meal Prep

Breakdown

  • Preheat the oven to 200 degrees fan bake.
  • Make pickled onions.
  • Roast vegetables, adding asparagus for the last 5 minutes.
  • Make a start on the chutney while veggies are roasting.
  • Add roasted veggies, egg mix and feta to a skillet and bake.
  • Make salad while your frittata is baking.
  • Serve your frittata with chutney and salad, enjoy!

Tips

  • There may be a variance in cooking times depending on what dish you cook your frittata in. We like to cook our frittatas in a cast iron pan, note that cast iron pan conducts and retains heat and will continue to cook your frittata after you remove it from the oven. The size of your dish will change cooking time. Therefore we suggest checking on your frittata about 5 minutes before suggested cooking time, just to play it safe!
  • Fully cook the vegetable before adding to the egg mix, if you don't you run the risk of watered down eggs from the moisture released from the vegetables.

  • Allow your veggies to get a little colour before adding them to the egg mix, this is what makes them so delicious!

Meal prep - if you followed the meal prep guide you would have already pre-chopped the zucchini and asparagus, made your chutney and pickled onions.

This recipe serves four, if you're cooking for two simply half the recipe. Frittata is makes delicious leftovers for breakfast and lunch, store in the fridge for 3 - 4 days.

INGREDIENTSIngredients
  • 8 eggs
  • ¼ cup cream, milk or alternative milk
  • 150g feta cheese
  • 1 bunch of asparagus (woody ends removed and chopped into bite size pieces)
  • ½ bag of spinach
  • 3 zucchinis (cut in to ½ moons)
  • 1 brown onion (sliced)
  • 2 garlic cloves
  • Olive oil / butter

Top with

  • 1 Tbsp chives (finely chopped)
  • 2 Tbsp pine nuts (toasted)

Pickled Onions

  • ½ red onion (finely sliced) 
  • ¼  cup water
  • ¼ cup red wine vinegar, apple cider vinegar or white wine vinegar
  • 1 tsp sugar 
  • 1/2 tsp salt 

Chutney

  • 1 Tbsp olive oil
  • 1 red capsicum
  • 1 brown onion
  • ½ cup cherry tomatoes
  • ½ red chilli
  • 2 Tbsp honey
  • ¼ cup red wine vinegar or balsamic

Side salad

  • ½ bag of spinach
  • 1 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • ½ tsp mustard
  • ½ tsp maple syrup or honey
  • Salt and pepper

METHODMethod
  1. Preheat the oven to 200 degrees fan bake.

  2. Pickle the onions. Add the finely sliced onion to a jar. In a small saucepan add the water, vinegar, sugar and salt‍. Bring to the boil and then remove from the heat. Pour the boiling vinegar mixture over the onions and let sit for at least an hour before putting the lid on and placing them in the fridge.

  3. Add zucchini, onion and whole garlic cloves to a large baking tray, drizzle with olive oil and season with salt and pepper. Place in the oven and roast for 20 minutes. Remove from the oven and add asparagus, return back to the oven and roast for an additional 5 minutes.

  4. While your vegetables are cooking, start cooking your chutney. Add oil to a medium sized saucepan over a medium heat, add onion, capsicum and season with salt. Cook for 10 minutes or until the vegetables have softened. Add cherry tomatoes, chilli, honey and vinegar. Simmer over a low heat for another 10-15 minutes until all the liquid has been absorbed.

  5. Once your vegetables in the oven have cooked, transfer to a well greased (with your choice of butter or olive oil) ovenproof dish or skillet. Add ½ the bag of spinach and half of the feta, toss well to make sure all the vegetables are evenly distributed across the dish.

  6. Smash the garlic cloves with the back of a fork and add to a medium size bowl with the eggs, cream, and season generously with salt and pepper. Whisk and then pour this over the veggies, gently shake the pan to distribute evenly. Top with remaining feta.

  7. Pop into the oven and cook for 20 minutes or until the eggs are set and golden on top.

  8. While the frittata is in the oven prepare your salad. In a medium bowl add the olive oil, vinegar, mustard and sweetner, mix well. Add your spinach leaves to the bowl, toss well to cover each leaf in the dressing.

  9. Top the frittata with pine nuts, chives and pickled onion. Serve alongside your spinach salad and chutney.

VARIATIONS

Protein

  • You can add 4-5 rashers of bacon to your frittata, if you’re doing this you’ll need to cut the bacon into small pieces and fry off first before adding it to the frittata with the vegetables.  

Vegetables

  • The great thing about frittatas is that it is the perfect vehicle for leftovers and almost any vegetable is good for the job. You could use roasted broccoli, roasted pumpkin, leftover baby potatoes, peas or leeks.  

  • Whatever the substitution or addition you make, be sure to cook them fully before combining everything.