Tomato Asparagus Frittata
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.
Cuisine American, Fusion
Servings: 3 people
Ingredients
- 10 asparagus washed, ends trimmed, sliced in small pieces
- ½ onion finely chopped
- 15 cherry tomatoes washed and sliced in half - lengthwise
- 6 eggs medium, organic
- ½ tsp cumin powder
- ½ tsp fenugreek powder
- ½ tsp chili flakes red
- ½ tsp salt sea salt
- 1 tbsp olive oil extra virgin
- ⅓ cup cilantro fresh, washed, finely chopped
Instructions
- 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.
Notes
- 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
Nutrition Facts
Tomato Asparagus Frittata
Amount Per Serving
Calories 167
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g15%
Cholesterol 327mg109%
Sodium 531mg22%
Potassium 441mg13%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 14g28%
Vitamin A 1515IU30%
Vitamin C 24.2mg29%
Calcium 76mg8%
Iron 3.7mg21%
* Percent Daily Values are based on a 2000 calorie diet.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.