The oven-baked frittata with autumn vegetables is a light and fluffy frittata made with seasonal vegetables – raw or cooked, even leftovers – that you can vary according to taste and availability.
A light vegetable frittata also great for cleaning out the fridge.
Oil-free and baked in the oven, convenient and practical to prepare.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch ground mixed pepper (with grinder)
- as needed chopped parsley
- 2 champignon mushrooms (or button mushrooms)
- 1 fennel
- 2.8 oz pumpkin (cleaned flesh)
Suggested Tools
- Bowl
- Mold for pastiera diameter 9.5 inches
- Parchment paper
Preparation
Mushrooms
I used champignon or button mushrooms.
Separate the caps from the stems.
If necessary, peel them.
Rinse under running water to remove any dirt and dry thoroughly.
Slice caps and stems.Fennel
Half may be enough, depending on the size.
Clean the fennel: cut the green stems and the base and remove any damaged outer leaves.
Cut into halves or quarters.
Spread the leaves and wash them thoroughly.
Slice thinly or to taste.Pumpkin
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the skin and seeds.
Sometimes, for convenience, I buy pre-cleaned pumpkin – just the flesh – in a tray.
You can add it raw or cooked, in pieces or mashed into puree.Crack the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Add the chopped parsley.
Beat with a fork.
* I do not add cheese to the egg as I do not like the combination of the two foods, feel free to add it if you like.If using mashed pumpkin puree, incorporate it into the eggs.
Line a baking dish with parchment paper, I usually use a mold for pastiera with a diameter of 9.5 inches.
Arrange the autumn vegetables on the parchment paper.
Pour the mixture over the autumn vegetables in the mold or baking dish.Preheat the oven.
Bake in a fan oven at 356°F for about 40 minutes, until golden brown.
Due to the presence of vegetables, it is a moist frittata.
If you prefer it drier, remove the frittata from the oven, flip it, and return it to the baking dish to cook for another 10 minutes.Your oven-baked frittata with autumn vegetables is ready.
Plate it.
Enjoy your meal!
The autumn vegetable frittata is an easy second course to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables to create a balanced meal or single dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
Vary the seasonal vegetables – raw or cooked, even leftovers – according to taste and availability: for example boiled broccoli, boiled cauliflower, or blanched leek.
The frittata can be stored in the refrigerator for 1-2 days in an airtight container.
You can eat it cold or heat it in the oven or in a pan.
FAQ (Frequently Asked Questions)
About Eggs
Eggs are a food with high nutritional value.
Classification of eggs by weight
XL extra large: 73 g and above; L large: 63 g to 73 g; M medium: 53 g to 63 g; S small: less than 53 g.Can people with cholesterol eat eggs?
Cook and eat according to your dietary plan.
In cases of familial congenital hypercholesterolemia, it is advised not to exceed the dose of two eggs per week [source: Humanitas.it].Dialect Curiosities
In Sicily, the frittata is called piscirovu – fish egg or egg fish – rolled on itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed, relying on this simple yet flavorful recipe.
The preparation based on eggs also included grated cheese and breadcrumbs.
