Pumpkin, Caramelised Onion & Spinach Frittata
Pumpkin, Caramelised Onion & Spinach Frittata
Prep time: 30 minsCook time:25 mins
Ingredients
- 400 g pumpkin cut into 4cm cubes
- 2 tablespoons olive oil
- 1 tablespoon soy sauce or tamari
- 2 brown onions large, sliced
- 1 tablespoon brown sugar
- 1 tablespoon balsamic vinegar
- 300 g spinach
- 8 eggs whisked
- 400 g greek yoghurt or natural yogurt
- 1 cup tasty cheese grated
- sea salt
- cracked black pepper
Instructions
Method:
- Preheat the oven to 170 degrees Celsius. Grease a square baking dish with some olive oil or use baking paper.
- Place chopped pumpkin into a bowl, add 1 tablespoon of olive oil and 1 tablespoon of soy sauce and mix well. Place on a lined baking tray and roast for 30 mins.
- Meanwhile, place a medium frying pan on medium heat. Add 1 tablespoon of olive oil and add the sliced onions. Sautee for 10 mins, stirring occasionally. When onions are soft, add the balsamic vinegar and brown sugar and stir well. Cook for a further 3 mins. Season well and set aside to cool.
- In a bowl, add the lightly whisked eggs, yoghurt and tasty cheese and gently mix. Season well.
- In your baking dish, add the cooked pumpkin pieces, scatter the caramelised onion and half the spinach leaves. Pour over the egg mix. You can add a little extra tasty cheese if you wish. Top the frittata with the remaining spinach leaves and gently push the spinach down so some of the leaves are immersed in the liquid.
- Bake in the oven for 25-30 mins or until set and cooked through.
- This frittata will last in the fridge for up to 4 days. It freezes well.
Nutrition
Calories: 447kcalCarbohydrates: 23gProtein: 32gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.04gCholesterol: 361mgSodium: 661mgPotassium: 1141mgFiber: 3gSugar: 13gVitamin A: 16309IUVitamin C: 34mgCalcium: 472mgIron: 5mg
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