S

Get ready to whip up a savory seasonal vegetable frittata, a dish that’s as vibrant as it is delicious! This egg-cellent recipe is perfect for showcasing the best of your local farmer’s market finds, transforming humble veggies into a culinary masterpiece. Whether you’re a seasoned chef or a kitchen novice, this frittata is a breeze to make, promising a flavorful experience that will impress your friends and family.

Frittatas, cousins of the quiche and omelet, boast a rich history, with variations popping up in cuisines worldwide. From the rustic Italian torta pasqualina to the Spanish tortilla Española, this versatile dish adapts beautifully to seasonal ingredients and individual preferences. Today’s recipe taps into the current trend for farm-to-table cooking, emphasizing fresh, seasonal produce for maximum flavor and nutritional benefits. Think of it as a blank canvas, ready for your creative culinary flair!

Let’s dive right into the recipe! The beauty of this dish lies in its adaptability. Feel free to swap out vegetables based on what looks freshest at your local market. The key is to use high-quality ingredients for an elevated, restaurant-worthy experience.

Key Ingredients & Their Nutritional Powerhouses

The star of our show is, of course, the eggs – a fantastic source of protein, choline (essential for brain health), and various vitamins. Then we’ve got our seasonal veggies, bursting with vitamins, minerals, and fiber.

• Asparagus: Rich in folate and antioxidants.
• Spring Onions: Packed with vitamins A and C.
• Cherry Tomatoes: A great source of lycopene (a powerful antioxidant).
• Spinach: Loaded with iron and vitamins K and A.
• Feta Cheese (optional): Adds a salty, tangy punch and a boost of calcium.

These aren’t just ingredients; they’re nutritional powerhouses, working together to create a wholesome and satisfying meal.

Savory Seasonal Vegetable Frittata Recipe

Ingredients:

• 6 large eggs
• 1/4 cup milk or cream
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 cup asparagus, trimmed and chopped
• 1/2 cup spring onions, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach, roughly chopped
• 1/2 cup crumbled feta cheese (optional)

Instructions:

1. Prep the Veggies: Preheat your oven to 350°F (175°C). Wash and chop all your veggies. If using asparagus, blanch it for 2-3 minutes in boiling water to soften slightly.
2. Whisk the Eggs: In a large bowl, whisk together the eggs, milk (or cream), salt, and pepper until light and frothy. This step helps create a fluffy frittata.
3. Sauté the Aromatics: Heat the olive oil in an oven-safe skillet (cast iron is ideal!) over medium heat. Add the spring onions and sauté for 2-3 minutes until softened. Add the asparagus and cook for another 2-3 minutes.
4. Add the Spinach & Tomatoes: Stir in the spinach and cherry tomatoes. Cook until the spinach wilts (about 2-3 minutes). Remove from heat.
5. Assemble & Bake: Pour the egg mixture over the vegetables in the skillet. Sprinkle with feta cheese (if using). Bake for 20-25 minutes, or until the frittata is set and lightly golden brown. A knife inserted into the center should come out clean.
6. Rest & Serve: Let the frittata rest for a few minutes before slicing and serving. This allows it to firm up slightly.

Tips for Presentation & Serving

For a restaurant-worthy presentation, consider garnishing your frittata with fresh herbs like dill or chives. Slice it into wedges and serve it warm or at room temperature. A light dusting of paprika adds a beautiful pop of color. This frittata also looks stunning served directly in the skillet.

Serving Suggestions

Pair your savory seasonal vegetable frittata with a crisp green salad, a side of crusty bread for dipping, or a refreshing glass of chilled rosé or white wine. It makes a fantastic brunch item, light lunch, or even a satisfying dinner. The versatility is its superpower.

Creative Variations & Substitutions

Feel free to experiment! Swap out the veggies for your favorites. Roasted sweet potatoes, zucchini, bell peppers, mushrooms – the possibilities are endless! For a vegetarian frittata, simply omit the feta. For a vegan version, substitute the eggs with a flax egg or a store-bought vegan egg substitute and use a plant-based milk and cheese.

FAQ

What if I don’t have an oven-safe skillet?

You can bake the frittata in a regular baking dish. Just transfer the vegetable mixture from the skillet to the baking dish before adding the egg mixture.

Can I make this frittata ahead of time?

Absolutely! This frittata tastes even better the next day! Prepare it as directed, let it cool completely, and store it in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.

How can I store leftovers?

Once cooled, wrap your frittata tightly in plastic wrap or store it in an airtight container in the refrigerator. It will keep for up to 3 days. You can also freeze it for longer storage – wrap it well in plastic wrap and then in foil before placing it in a freezer-safe bag.

So there you have it – a recipe for seasonal vegetable frittata that’s not just delicious but a celebration of fresh, seasonal ingredients. It’s a simple yet impressive dish that’s perfect for any occasion. Don’t be afraid to get creative and experiment with different vegetable combinations. This recipe is incredibly versatile and easily adaptable to your taste buds and dietary needs. Go ahead, give it a try – your taste buds will thank you!