Eggs mixed with a variety of colourful vegetables, cooked to perfection and topped with fresh cilantro. This Tomato Asparagus Frittata is infused with cumin, fenugreek and chilli flakes, to create an easy Desi-licious low carb breakfast or lunch! Dairy-free.
- 10 asparagus, washed, ends trimmed, sliced in small pieces
- 1/2 onion, finely chopped
- 15 cherry tomatoes, washed and sliced in half - lengthwise
- 6 eggs, medium, organic
- 1/2 tsp cumin powder
- 1/2 tsp fenugreek powder
- 1/2 tsp chili flakes, red
- 1/2 tsp salt, sea salt
- 1 tbsp olive oil, extra virgin
- 1/3 cup cilantro, fresh, washed, finely chopped
Preheat the oven to 450 degrees F.
Prepare all the vegetables: wash, trim and slice the asparagus, tomatoes and onion and set aside.
Crack the eggs in a medium bowl and add all the spices and salt. Whisk well.
Heat the oil in a medium cast iron or non-stick pan. Add the chopped onion and asparagus and saute for a few minutes on medium/high heat.
Add the egg mixture to the pan and gently arrange the asparagus to spread evenly.
Top with sliced tomatoes, ensuring they do not submerge completely in the egg mixture. Cook for 5 minutes on low heat until the eggs begin to set
Sprinkle with cilantro and bake in the oven for 8-10 minutes or until cooked through. Serve whilst hot.
- When buying asparagus, look for bright green stalks with tightly closed, compact tips
- Choose the right pan for the job - non stick or cast iron
- Keep a close eye on the heat. It is easy to overcook or over bake frittatas. You don't want dry chewy eggs
- Don't miss any of the spices and salt as seasoning is everything!
- Pair with some roasted sweet potatoes, multigrain roti (South Asian flat bread), quinoa, or sprouted grain bread in the morning (or anytime really!)
- Choose your favorite veggies or add ins for this recipe. Just make sure, they're sautéed before adding them in. It's best to completely cook your add-ins, especially ones that might release moisture into the eggs—mushrooms, tomatoes, zucchini commonly do this. Notice how in this recipe, we don't submerge the tomatoes. I gently place them over the top before baking - to reduce the amount of moisture in the eggs
Calories: 167kcal (8%)Carbohydrates: 9g (3%)Protein: 14g (28%)Fat: 9g (14%)Saturated Fat: 3g (15%)Cholesterol: 327mg (109%)Sodium: 531mg (22%)Potassium: 441mg (13%)Fiber: 2g (8%)Sugar: 4g (4%)Vitamin A: 1515IU (30%)Vitamin C: 24.2mg (29%)Calcium: 76mg (8%)Iron: 3.7mg (21%)
Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.