Asparagus, broad bean & pea frittata with a seed and parmesan crust
Adding seeds and nuts to a frittata may sound a little unconventional, but they add welcome crunch, taste, and extra fibre too. You could use fresh broad beans and pod them yourself, if you like.
- Serves2
- CourseMain meal
- Prepare10 mins
- Cook10 mins
- Total time20 mins
Ingredients
- 200g bunch asparagus spears, trimmed
- 1 tbsp Essential Olive Oil
- 75g frozen Essential Broad Beans, defrosted
- 75g frozen Essential Garden Peas, defrosted
- ½ x 25g pack basil, leaves roughly chopped
- 2 tbsp Cooks' Ingredients Toasted Pine Nuts
- 50g Essential Greek Feta, crumbled
- 15g Essential Parmigiano Reggiano DOP, finely grated
- 1 tbsp mixed seeds
- 6 Essential Free Range White Eggs
- 1 Watercress, little gem and tomato salad, to serve
Method
Cut the asparagus in ½ lengthways if very thick, then into 8cm lengths. Heat the oil in a 20cm nonstick frying pan, add the asparagus and cook gently for 2-3 minutes until almost tender. Add the peas and broad beans and cook for 1-2 minutes more to heat through. Stir in the basil and pine nuts. Season if liked. Remove from the heat.
Preheat the grill. Mix together the cheeses and seeds. Beat the eggs with some seasoning, return the pan to the heat and pour the egg over the vegetables. Cook, lifting the vegetables now and again to let the egg run under, until the base is set and golden.
Scatter over the cheese and seed mix and place the pan under the hot grill for 2-3 minutes or until puffy and golden. Serve in wedges with the salad.
Cook’s tip
You can vary the herb or use a mix, depending on what you have (parsley, chives or mint also work well). Or a dollop of leftover pesto would be great instead. For a more substantial frittata, add leftover cooked new potatoes to the pan with the asparagus, or add chopped green beans, salad onions or spinach with the peas and broad beans. Blue cheese works well instead of the feta, too.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 2,432kJ/ 585kcals |
|---|---|
Fat | 40g |
Saturated Fat | 12g |
Carbohydrates | 14g |
Sugars | 9.5g |
Fibre | 9.7g |
Protein | 38g |
Salt | 1.3g |