By Natalie R. Toney, M.F.A., C.H., Healthy Planet Food Editor
Things I love and look forward to in Spring are the flowers, trees, and grass creating a vivid, living canvas, swells of birdsong at dawn and dusk, petrichor signaling a gentle cleansing rainstorm, sun guided drives and walks (with proper SPF, of course!) butterflies and hummingbirds arriving for summer residence, and the reemergence of outdoor events, along with farmer’s markets offering fresh vegetables!
“Primavera” translates to “Spring” or “Springtime” in Italian, and while usually associated with pasta, the term can apply to any dish blooming with an array of the season’s fresh veggies. With the price of eggs at an all-time high, it might seem an odd moment to present a frittata recipe, however it’s a great way to get the very most out of any eggs and vegetables on hand(Quiche as well, though it has a crust, generally more dairy content, and is baked completely in the oven in a pie pan). Eggs provide protein, choline, and B vitamins in a Frittata Primavera, while plenty of nutrients and antioxidants stem from the variety of vegetables. Easier than an omelet to prepare and perfect for most any meal, it can feed a small gathering, travel well (after prepared), keep in the refrigerator for 3 or 4 days, and freeze for up to 6 months. Plus, for those who are dairy-free, a budget-friendly vegan version can be made just as easily! Like many of my recipes, this one is adaptable to dietary needs, tastes, and what’s available.
As the flowers begin to blossom, and days grow longer by the sun, those who relish the bright medley of seasonal vegetables in a Frittata Primavera for brunch, dinner, or any occasion, will also have a bit more spring in their step and feel renewed as morning dew!
Tips: Use an oven safe, preferably a cast-iron skillet to sauté all the ingredients as this will also be used in the oven. Do not overcook while on the stove! Only cook on low-medium heat for a few minutes after adding egg mixture and then transfer to the oven, then be sure not to overcook in the oven to maintain fluffiness. Some prefer to add milk, or cream to stretch the egg further and create even more fluffiness, though I go with adding water. Separating the egg whites, whisking them (as is making meringue) then folding them into the remaining egg mixture also extends the ingredients some, as well as giving an airier texture. If a more dense frittata is desired, do not add milk, water (unless maybe a splash of water),nor separate the eggs. After cooking the vegetables, add the majority of egg mixture, move around until evenly covered, then add remaining. You can bake in individual ramekins, or glass pie dish, though be very careful transferring ingredients, and ensure even amounts if doing so.
Ingredients:
- 8 eggs
- 1/4-1/2 C. Baby Bella mushrooms, chopped or sliced
- 2-4 Spears asparagus, cut into 1/2-1’ pieces
- 1/4 C. Sun dried, or halved cherry tomatoes
- 1/4 C. Red onion, chopped
- 1 C. Fresh spinach that’s been wilted and chopped, or de-ribbed kale (or both)
- 1/2 C. Shredded mozzarella (opt.)
- 6-8 Small rounds or cubes fresh mozzarella (opt.)
- 1/4 C. Grated Parmesan, grana padano, or pecorino (opt.)
- 1-2 Tbsp. Olive oil
- 2 Tbsp. Water (opt.)
- 1 Clove minced garlic(opt.)
- 1/2 -1 teas. Red pepper flakes (opt.)
- 1/2-1 teas. Sea salt (to taste)
- 1/4-1/2 teas. Black or white pepper (to taste)
- Fresh Parsley
- Fresh Tarragon
- Fresh Arugula
- Basil leaves
*can omit water and use 1/4 C. Heavy cream, milk, or plant based milk, for a more custard-like texture
Vegan:
- In lieu of eggs/dairy use
- 16 oz. Firm tofu, drained (pressed if necessary)
- 1/4 C. Plant-based milk
- 2 teas. Arrowroot, or tapioca starch
- 3 Tbsp. Nutritional yeast (+/- to taste)
Blend until smooth in a food processor, or blender, and pour in a skillet over vegetables in the same manner as with egg mixture. Bake for 35-50 min. at 350 degrees (check at 30 min.)
(Prepare vegetables and seasonings as listed above, or preferred substitutions)
**Vegan liquid egg substitute can also be used-follow same ingredients/instructions as for eggs
Directions: Heat olive oil in oven proof skillet/pan, sauté onion, garlic (if using, also any veggies like fresh red pepper), and asparagus (zucchini, squash, peas etc.) for a few minutes or until slightly tender, while preheating oven to 350 degrees. Add mushrooms, and continue to sauté another minute with salt, pepper, red pepper flakes, and any other seasoning (except fresh Basil, that is for garnish).Whisk eggs as veggies are cooking, or ahead of time(or the egg whites to add to whisked egg yolks depending on what method you are using)water, and mix in tomatoes, cheese, kale and/or spinach. Pour 3/4 of mixture into pan evenly over vegetables, remove from heat, shift around so veggies and eggs settle together, then pour remaining into pan (if using cubes or rounds of mozzarella, or any other cheese, drop into mixture before placing in oven) sprinkle with additional cheese if desired, and parsley. Bake on the center rack for approximately 30 min., checking at 20 min. to gauge how frittata is setting up. (Oven temps and times vary, so it could be done as early as 25 min. or as long as 40 min.) Frittata is ready when all sides are set, and a slight golden crust forms over top. Check by making a small slit in the middle and if the knife comes out clean, free of egg, it is done. Let cool for 10-15 min., garnish with fresh Basil, fresh parsley (or any other fresh herbs-tarragon, rosemary, arugula etc.) Serve immediately, store in the fridge for up to 4 days, or freeze for 6 mos.
Yields approx. 6 servings.
*Some vegetables will take longer and/or additional oil to cook initially (ie; potatoes, broccoli, etc.), and meats as well…please adjust time and recipe as needed.