Vegetable Frittata with a Tomato Watercress Salad

 

 

A frittata is an Italian omelette made with vegetables; anything you might have left in your fridge you may want to use up. It can be eaten hot or cold and is great for packed lunches. This is my vegan and gluten free version, made with gram flour (chickpea flour) which is a great substitute for eggs and is full of protein.

 

Ingredients: Serves 4 people and it is 2½ of your 5 a day per person

1 x courgette sliced

6 x chestnut mushrooms sliced

2 x medium carrots peeled and sliced

½ green peppers sliced lengthways and cut in half

½ yellow pepper sliced lengthways and cut in half

½ red onion cut in half and sliced

6 stem of fresh flat leaf parsley roughly chopped

70g Follow Your Heart mozzarella and parmesan mix grated cheese (vegan)

6 x ¼ cup of gram flour mixed with 6 x ¼ cup of room temperature water to make a batter

1 tbsp olive oil

Pinch of rock salt

Pinch of cracked black pepper

Pinch of chilli flakes

Tomato and Watercress Salad

20 x mini plum tomatoes cut in half

4 x handfuls of watercress

4 tsp extra virgin olive oil

 

Method

1 Heat an oven proof frying pan on medium heat and pour in the olive oil.

2 Then add the onions, yellow peppers, green peppers and cook for 2 minutes.

3 Add the courgettes, mushrooms and carrots and stir. Then add the cracked black pepper, salt and chilli flakes stir and the cook for 5 minutes.

4 After 5 mins add the parsley then stir and cook for another minute or until the vegetables have got a little colour.

5 Sprinkle in half the cheese, then pour in the gram flour batter and move the vegetables with the spatula to make sure the batter has gone to the bottom of the pan.

6 Then sprinkle the rest of the cheese on top.

7 Cook the on the hob for 4 mins before placing under the grill on medium temperate for 10 mins until cooked and golden coloured.

8 Remove from the oven and divide into four and plate up along with a handful of watercress, tomatoes and 1 tbsp extra virgin olive oil.

 

Foodie Facts

Courgette Contain vitamin-A, vitamin-C, iron, folic acid, zinc and are rich in dietary fibre. They can help with keeping your eyes, hair and skin healthy.

Watercress contains more vitamin-C than orange, more calcium than milk, more iron than spinach, and more folate than bananas. They also contain vitamin-A, vitamin B-6, vitamin-12 and magnesium. It is great for your heart, bones and thyroid health.

Chestnut Mushrooms can slow down the effects of osteoporosis. It is rich in copper and vitamin-B5. It also contains vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, antifungal, anti-tumour properties and antiseptic which help keeps the body free from infections.

Cherry Tomatoes or Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.

Onions are rich in soluble fibre, it contains Allicin which protects against cancers, anti-bacterial, anti-viral and anti-fungal, it also decreases the risk of heart disease and strokes and it also helps insulin levels in the blood.

 

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