Roasted vegetable frittatas - Eat Well Recipe - NZ Herald (2024)

Roasted vegetable frittatas - Eat Well Recipe - NZ Herald (1)

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Tamara West

Roasted vegetable frittatas - Eat Well Recipe - NZ Herald (2)

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Dr Libby Weaver

Author and health and nutrition writer

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The combination of eggs and quinoa means these frittatas contain two complete sources of protein. Many people find having some protein or good fat in the form of avocado or nut butter helps to keep them feeling fuelled for longer.

Roasting vegetables is a delicious way of incorporating more vegetables into your diet, especially in the morning when traditionally in this part of the world, many people miss out on all-important veges. The addition of fresh herbs not only gives the muffins a flavour boost, it also increases their nutritional value. Parsley is one of my absolute favourite foods. It is a great source of antioxidants including Vitamin C and beta-carotene, essential for cellular repair. It is also rich in folic acid, critical for anti-aging processes. Often served on the side, parsley is under-appreciated. Using parsley in any meal or snack gives it an antioxidant boost. You’ll be surprised howmuch you can include, particularly in sauces and salads, without anyone noticing.

These frittatas also make a great snack and can be popped in a school lunchbox.

Ingredients

6Eggs, large, organic (Main)
1 cupRice milk, or almond milk
3 cupsRoast vegetables, use a variety such as pumpkin, mushroom, capsicum and eggplant, cut into evenly sized pieces (Main)
1 cupBasil, chopped
¼ cupChopped parsley
1 cupQuinoa, cooked, half white and half black

Directions

  1. Heat the oven to 170C.
  2. Whisk together the eggs and milk.
  3. Combine the roasted vegetables with the basil and parsley.
  4. Pour the milk mixture into the vegetables and add the quinoa to the mix. Season with salt and freshly ground black pepper.
  5. Stir the mixture until it is well blended. Pour the mixture into muffin pans and bake for about 30 minutes.

Make it different

  • Add some cooked nitrate-free bacon to the mix.
  • Serve with slices of avocado, or with a big leafy green salad for a satisfying lunch.

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