Spring Recipe: Vegetable Frittata

I love this recipe as you can have it warm with veggies or cold with a salad.

It’s great for brunch, lunch, dinner or a snack!

There are lots of vegetables in it – each serve contains 1 x serve meat / alternative protein, as well as many vitamins and minerals.

The original version has a number of High FODMAP ingredients, but to reduce these, I would swap out the following:

Instead of using leeks or onions, you could add infused oils with roasted onions and garlic
Try lactose free milk
Use only the broccoli heads and remove the stalks
Swap the flour for a corn based flour or a gluten free flour
Swap the zucchini for carrot
Change regular mushrooms for oyster mushrooms ( but I would ¼ the serve)

1 x medium Leek or 1 x large Onion chopped

500gm x Bacon (chopped)

1 x red Capsicum (chopped)

12 x Eggs

4 x cup Milk

1 x cup Wholemeal Plain Flour

1 x tsp Baking Powder

1 x Zucchini (grated)

500gm Mushrooms (sliced)

200gm Spinach (washed)

½ x bunch Parsley (chopped roughly)

250gm x Cheese grated

Set the oven 190C or 180C (fan forced)
Put oil into frying pan and add leeks/ onions – cook for 2-3 mins
Add the bacon and cook for a further 2-3 mins
Finally add capsicum and cook for one more minute then take off the heat.
In a large bowl crack the eggs and beat lightly, add in milk and mix well
Then stir in flour and baking powder
In a separate bowl add the zucchini, mushrooms, spinach and parsley, mix well
Add the bacon and onion mix, stir in well
In a large baking / lasagna tray, line with non-stick baking paper
Place the bacon and vegetable mix into the baking tray, and pour over the egg mix
Top with the grated cheese
Bake for 30-40 mins until top is golden brown and top feel set

Warm or Cold with some steamed vegetables or a side salad

Rachel Jeffery