Spanish-Inspired Broccoli and Cauliflower Frittata with Herb Sauce

Impress your guests with this delicious and nutritious Spanish-inspired frittata featuring roasted broccoli and cauliflower. Perfect for brunch, lunch, or a light dinner, this dish combines the hearty flavors of roasted vegetables with the freshness of an egg-based frittata, all topped off with a creamy herb sauce.

Ingredients:

For the Roasted Vegetables:

• 1 head broccoli, cut into florets
• 1 head cauliflower, cut into florets
• Olive oil
• Salt and pepper

For the Frittata:

• 1 onion, diced
• 1 carrot, diced
• 2 bell peppers (any color), diced
• 5 eggs
• 1 cup all-purpose flour
• 400 ml milk
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh parsley
• Salt to taste
• 150 grams cherry tomatoes, halved
• 150 grams mozzarella cheese, shredded

For the Herb Sauce:

• 2 tablespoons mayonnaise
• 1/2 cup plain yogurt
• 1/4 cup chopped fresh dill
• Several pickled cucumbers, chopped
• 1 clove garlic, minced

Instructions:

1. Preheat the Oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roast the Vegetables: Toss broccoli and cauliflower florets with olive oil, salt, and pepper. Spread them on the prepared baking sheet and roast for 20-25 minutes, or until they are tender-crisp.
3. Prepare the Frittata Base: While the vegetables are roasting, heat a drizzle of olive oil in a large skillet over medium heat. Sauté the onion until softened, about 5 minutes. Add the carrot and bell peppers and continue to cook until softened, about 5-7 minutes.
4. Mix the Frittata: In a large bowl, whisk together eggs, flour, milk, dill, parsley, and a pinch of salt. Add the roasted vegetables and cherry tomatoes to this egg mixture.
5. Cook the Frittata: Grease an oven-safe skillet and pour in the frittata mixture, ensuring even distribution of ingredients. Sprinkle shredded mozzarella cheese on top.
6. Bake: Transfer the skillet to the oven and bake for 20-25 minutes, or until the eggs are set and the cheese is golden brown.
7. Prepare the Herb Sauce: While the frittata is baking, mix mayonnaise, yogurt, dill, pickled cucumbers, and minced garlic in a bowl to create the herb sauce.
8. Serve: Once the frittata is done, cut it into wedges and serve warm with the herb sauce on the side.

Tips:

• Vegetable Variations: Feel free to add other vegetables like zucchini or mushrooms for a different flavor profile.
• Storing: Leftover frittata can be stored in an airtight container in the refrigerator for up to 3 days.
• Vegan Adaptation: For a vegan version, substitute eggs with a flaxseed mixture and use vegan cheese.

Serving Suggestions:

Enhance your dining experience with this Spanish-inspired broccoli and cauliflower frittata by exploring a variety of serving options that cater to different occasions and dietary preferences:

• Brunch Presentation: Serve the frittata as part of a brunch spread that includes other Spanish favorites like patatas bravas, a selection of olives, and cured meats. Pair with sparkling cava for a truly festive brunch.
• Light Dinner: For a light dinner, pair the frittata with a fresh green salad dressed with a vinaigrette and a side of artisan bread. This combination makes for a satisfying yet not overly heavy meal.
• Potluck Ready: This frittata is ideal for potlucks. Prepare it in advance, slice into portable pieces, and serve at room temperature. It holds well and can be enjoyed by many as a savory snack.
• Kid-Friendly Option: Make the frittata more appealing to children by adding mild cheeses and skipping the pickled cucumbers in the sauce. Serve with a side of sweet potato fries for a meal that is both nutritious and kid-approved.

Nutrition Information:

This frittata not only provides a delightful culinary experience but also offers a wealth of nutritional benefits:

• Rich in Protein: Both eggs and mozzarella cheese are excellent sources of high-quality protein, essential for muscle repair and growth. Protein is also crucial for children’s development and helps maintain muscle mass in aging adults.
• High in Vitamins and Minerals: Broccoli and cauliflower are powerhouses of nutrients, including vitamin C, vitamin K, folate, and potassium. These nutrients support various body functions, such as blood clotting, bone health, and immune responses.
• Dietary Fiber: Both broccoli and cauliflower provide dietary fiber, which promotes digestive health and helps in maintaining a healthy weight by making you feel fuller for longer periods.
• Low in Calories: Despite its richness, the dish can be relatively low in calories, especially if portion sizes are controlled and high-calorie sauces are used sparingly.
• Healthy Fats: Olive oil is a source of monounsaturated fats, known for their heart health benefits. These fats can help reduce bad cholesterol levels and increase good cholesterol levels in the blood.
• Probiotics: The yogurt in the herb sauce provides probiotics, beneficial for gut health. These live bacteria improve digestive function and can enhance immune function.

By incorporating this dish into your diet, you’re not only enjoying a meal that is filling and flavorful but also contributing to your overall health with a balanced intake of proteins, vegetables, and healthy fats. This frittata is a versatile dish that supports a healthy lifestyle while allowing you to indulge in the rich flavors of Spanish cuisine.