The light baked pumpkin frittata is a light and tasty frittata.
Oil-free and oven-baked, convenient and practical to prepare.
Add pre-cooked pumpkin cut into pieces for a more rustic texture.
Add pumpkin reduced to a velouté for a smoother texture.
- Difficulty: Easy
- Cost: Budget
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective film, making the shell more porous and more easily attacked by bacteria.
If the shell is dirty, clean it dry before storing and wash it only just before use.
- pumpkin (flesh)
- as needed water
- 1 bouillon cube (vegetable, homemade, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley (or rosemary or sage)
Suggested tools
- Knife
- Cutting board
- Immersion blender
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
You can use pre-cooked pumpkin – in a pot, in a pan, grilled or oven-roasted – cut into pieces for a more rustic texture.
You can use pumpkin reduced to a velouté for a smoother texture.I added the pumpkin in the form of a light pumpkin velouté.
Alternatively, you can simply boil the pumpkin and blend it or mash it with a fork to reduce it to a purée.Clean the pumpkin
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the skin and the seeds.Sometimes, for convenience, I buy cleaned pumpkin — just the flesh — in a tray.
Cut the flesh into pieces, dice or cubes: the smaller they are the faster they will cook.
Light pumpkin velouté made with water, without cream and without potatoes
Put the flesh in a saucepan and cover with water.
Bring to a boil and cook over low heat for about 5 minutes until the flesh becomes tender.
With the heat off, add a bouillon cube [optional] and stir until it dissolves into the pumpkin.
Adjust salt and grind the pepper.
Blend with an immersion blender directly in the saucepan until you obtain a smooth, velvety consistency.
Break the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat with a fork.
* I do not add cheese to the eggs because I do not like the combination of the two foods, feel free to add it.Incorporate the pre-cooked pumpkin cut into pieces or reduced to a velouté [one ladle].
Add chopped parsley or rosemary or sage.
Line a pan with parchment paper; I usually use a pastiera pan with a diameter of 9.5 in (24 cm).
Pour the mixture into the pan or baking dish.Preheat the oven.
Bake in a fan (convection) oven at 180°C (356°F) for about 30 minutes, until golden.Your light baked pumpkin frittata is ready.
Plate it.
Enjoy your meal!
The pumpkin frittata is a second course that is easy to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Prepare the pumpkin velouté in multiple portions to have a convenient stock in the freezer ready for your recipes.
The frittata keeps in the refrigerator in an airtight container for 1 day, maximum 2.
You can reheat it in the oven or in a pan.
FAQ (Questions and Answers)
About eggs
The egg is a food with high nutritional value.
Classification of eggs by weight
XL very large: 73 g (2.6 oz) and more; L large: from 63 g (2.2 oz) to 73 g (2.6 oz); M medium: from 53 g (1.9 oz) to 63 g (2.2 oz); S small: less than 53 g (1.9 oz).Can people with high cholesterol eat eggs?
Cook and eat following your dietary plan.
In case of familial congenital hypercholesterolemia, it is recommended not to exceed two eggs per week [source: Humanitas.it].Pumpkin and diabetes
Pumpkin glycemic index: pumpkin of any type GI 75.
Besides the glycemic index it is important to consider the glycemic load which is determined by the quantity of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin? – follow your dietary plan, ours includes it.
Usually, in cases of hyperglycemia, prediabetes and type 2 diabetes pumpkin can be consumed without exceeding portion sizes.
The light pumpkin velouté allows you to use pumpkin without exceeding quantities because the flesh is diluted with water.Dialect curiosities
In Sicily the frittata is called piscirovu – fish-egg or egg-fish – rolled onto itself resembling the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and they relied on this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg-based preparation.
