This pan-cooked pumpkin and beetroot frittata is high in fibre and a real treat for the tastebuds.
Ingredients
- 1.25kg Kent pumpkin
- 3 large sprigs fresh thyme
- 2 garlic cloves, unpeeled
- 1 tablespoon maple syrup
- 1 tablespoon extra virgin olive oil
Frittata
- 1 tablespoon extra virgin olive oil
- 1 chorizo, diced
- 1 red onion, cut into wedges
- 1 red capsicum, chopped
- 6 eggs
- 1/2 cup pure cream
- 1/4 cup finely grated parmesan
- 1 quantity spice-roasted beetroot (see notes)
- 1/2 x 250g tub smooth ricotta
- 60g baby rocket
- 1/2 cup walnuts, chopped
- Fresh flat-leaf parsley leaves, to serve
Method
- Step 1Prepare pumpkin: Preheat oven to 220C/200C fan-forced. Line a small roasting pan with baking paper.
- Step 2Scoop seeds from pumpkin and discard. Place pumpkin in prepared pan. Top with thyme and garlic. Drizzle with maple syrup and oil. Season well with salt and pepper. Roast for 40 minutes or until pumpkin is just tender. Set aside to cool.
- Step 3Remove and discard skin from pumpkin. Cut into 4cm pieces. Squeeze reserved garlic from skins. Finely chop.
- Step 4Heat oil in a 23cm (base) flameproof, ovenproof frying pan over medium-high heat. Add chorizo and onion. Cook, stirring, for 3 minutes or until onion just starts to soften. Add capsicum and garlic. Cook for 1 minute.
- Step 5Meanwhile, whisk eggs, cream and parmesan. Season with salt and pepper.
- Step 6Add the pumpkin and beetroot to pan. Stir gently to combine. Pour egg mixture over vegetable mixture. Dollop with ricotta. Reduce heat to medium-low. Cook for 5 minutes or until almost set.
- Step 7Meanwhile, preheat grill on high.
- Step 8Place frittata under grill. Cook for 3 to 5 minutes or until frittata is golden and just set. Sprinkle with rocket, walnuts and parsley. Serve.
- Low carb
- Lower gi
Nutrition
3171 kj
Energy
56.7g
Fat Total
19g
Saturated Fat
8g
Fibre
28.3g
Protein
334mg
Cholesterol
1198mg
Sodium
34.5g
Carbs (total)
Notes
To make Spice-roasted beetroot: Preheat oven to 220C/200C fan-forced. Line a small roasting pan with baking paper. Cut 2 (300g each) beetroot into 3cm cubes. Place in prepared pan. Add 2 crushed garlic cloves, 2 teaspoons ground cumin, 1 teaspoons sweet paprika, 1 teaspoon salt, 1 teaspoon ground coriander, 1/2 teaspoon dried chilli flakes and 1 tablespoon extra virgin olive oil. Season with pepper. Toss well to coat. Roast, turning beetroot halfway through, for 30 minutes or until just tender. Set aside to cool completely. Place beetroot in an airtight container. Refrigerate for up to 5 days.
- Author: Kim Coverdale
- Image credit: Andrew Young
- Publication: Super Food Ideas