The light baked pumpkin frittata is a light and tasty frittata.
Without oil and 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 more homogeneous texture.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Cooking time: 30 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, dry-clean it before storage and wash it only right before use.
- pumpkin (pulp)
- as needed water
- 1 bouillon cube (homemade vegetable, 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
- Hand 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 roasted – cut into pieces for a more rustic texture.
You can use pumpkin reduced to a velouté for a more homogeneous 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 turn it into a puree.Clean the pumpkin
Wash the pumpkin.
Slice the pumpkin.
Remove the skin and the seeds.Sometimes, for convenience, I buy the pumpkin already cleaned – just the pulp – in a container.
Cut the pulp into pieces, dice or cubes: the smaller they are the faster they will cook.
Light pumpkin velouté based on water, without cream and without potatoes
Put the pulp into a saucepan and cover it with water.
Bring to a boil and cook over low heat for about 5 minutes until the pulp becomes tender.
With the heat off, add a bouillon cube [optional] and stir until it dissolves into the pumpkin.
Adjust salt and grind pepper.
Blend with an immersion blender directly in the saucepan until you obtain a smooth, velvety texture.
Break the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind pepper.
Whisk with a fork.
* I do not add cheese to the egg because I do not like the combination of the two foods, feel free to add it if you like.Fold in the pre-cooked pumpkin cut into pieces or reduced to velouté [one ladle].
Add the chopped parsley or rosemary or sage.
Line a baking pan with parchment paper, I usually use a pastiera pan 9.5 in in diameter.
Pour the mixture into the pan or baking dish.Preheat the oven.
Bake in a fan-assisted oven at 356°F for about 30 minutes, until golden.Your light baked pumpkin frittata is ready.
Plate and serve.
Enjoy your meal!
The pumpkin frittata is a second course that is easy to balance with carbohydrates, preferably whole [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish meal 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
Eggs are a food with high nutritional value.
Classification of eggs by weight
XL very large: about 2.6 oz (73 g) and above; L large: about 2.2–2.6 oz (63–73 g); M medium: about 1.9–2.2 oz (53–63 g); S small: less than about 1.9 oz (53 g).Can people with high cholesterol eat eggs?
Cook and eat according to your dietary plan.
In cases of familial congenital hypercholesterolemia it is recommended not to exceed two eggs per week [source: Humanitas.it].Pumpkin and diabetes
Pumpkin glycemic index: all types of pumpkin IG 75.
Besides the glycemic index, it is important to consider the glycemic load which is determined by the amount of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin? – follow your dietary plan; our plan includes it.
Usually, in cases of hyperglycemia, prediabetes and type 2 diabetes pumpkin can be consumed without excess in portions.
The light pumpkin velouté allows you to use pumpkin without exceeding quantity because the pulp is diluted with water.Dialect curiosities
In Sicily the frittata is called piscirovu – “fish-egg” or “egg fish” – rolled on itself to recall 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.
