A frittata is actually always – quick to make and super tasty and, of course, species-appropriate. Best prepared with seasonal vegetables.
Done in: 45 minutes
Vegetable frittata from the oven
Try it out and let your imagination run wild, the ingredients can also be varied
2
Servings45
minutes30
minutesIngredients
Mixed vegetables (e. g.B. ½ broccoli, 2-3 stalks of chard, 1 bell bell pepper, 2-3 spring onions)
1 Onion
4-6 Stalks Herbs (oregano, thyme…)
1 EL PHENOLIO olivesöl
10-15 Olives
6 Eggs
Salt
Pepper
Grated nutmeg
Preparation
- Preheat the oven to 200° convection.
- Peel the onion and cut into rings. Wash the vegetables and cut into equal pieces. Put the leafy vegetables such as chard or spinach to one side. Chop the herbs.
- Heat the olivesöl in a large frying pan.pan and sauté the onion in it for 1-2 minutes. Add the rest of the vegetables and fry for about 5 minutes, turning occasionally. Finally, fold in the leaf vegetables and allow to collapse. Season with salt and pepper and add the olives.
- Whip the eggs in a bowl;Beat the eggs and whisk with salt, pepper and nutmeg. Mix in the chopped herbs. Pour the egg mixture and the vegetables into an ovenproof dish and bake in the oven for about 30 minutes until the top is lightly browned and the egg has set.
- Serve the frittata warm or cold with a salad, e.g. for a picnic, barbecue or brunch
Notes
- Tip: A good dish to use up leftover vegetables. Spinach, mushrooms, carrots, leeks and so on.
Artgerechte Food Facts
Onions Shallots come from the onion family and are good sources of potassium, vitamin B and vitamin C – but they are particularly healthy because of their many antioxidants.
Olivesöl are a natural source of fat and therefore an important source and store of energy. Our PHENOLIO rounds off the dish with its fresh, fruity and tangy flavor. It also has a very high content of polyphenols, which have a health-promoting, anti-inflammatory and protective effect.
Fresh herbs such as rosemary are ideal for refining. In addition, the amount of different plants we eat each week strongly determines the diversity of our intestinal flora.
Eggs are a great source of protein and have a firm place in a species-appropriate diet. They are a good source of healthy omega-3 fatty acids and contain numerous vitamins, such as vitamins A, B, D and E. (Please note: animal products are only species-appropriate if the animal has also been kept and fed in a species-appropriate manner.
Broccoli is actually a leaf or the bud of cruciferous vegetables. It contains the substance sulphoraphane, which is particularly effective in combination with turmeric and is said to have an anti-inflammatory and anti-carcinogenic effect.
Tomatoes should always be consumed when ripe. All tomatoes are green at first – so they camouflage/protect themselves to avoid being eaten. Solanine, which is poisonous to us, is responsible for coloration. The solanine content decreases as the tomato ripens. The riper the tomato, the healthier it is. The best tomatoes are fully ripe tomatoes that have been harvested when ripe and not tomatoes that have been harvested unripe and have only ripened. In winter, it can therefore make sense to use ripe tomatoes in jars. Tomatoes belong to the nightshade family. They contain substances that can cause slight irritation of the immune system, depending on the degree of ripeness. The more ripe, the less irritation. This is why eggplants, tomatoes and peppers are among the foods that are appropriate in terms of quantity.
Lab-tested
Non-GMO
No artificial additives
UV-protected glass
Gluten-free
Lactose-free
Vegan
Product listed on the Cologne List®
100% vegetarian fermentation