Spinach Frittata with Chickpea and Tomato Salads

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Spinach Frittata with Chickpea and Tomato Salads
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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
515
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie515 kcal(25 %)
Protein30.81 g(31 %)
Fat13.75 g(12 %)
Carbohydrates67.75 g(45 %)
Sugar added1.05 g(4 %)
Roughage18.32 g(61 %)
Vitamin A1,196.81 mg(149,601 %)
Vitamin D3.86 μg(19 %)
Vitamin E12.23 mg(102 %)
Vitamin B₁0.39 mg(39 %)
Vitamin B₂0.82 mg(75 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.73 mg(52 %)
Folate535.35 μg(178 %)
Pantothenic acid0.95 mg(16 %)
Biotin14.34 μg(32 %)
Vitamin B₁₂2.32 μg(77 %)
Vitamin C68.94 mg(73 %)
Potassium1,663.21 mg(42 %)
Calcium236.35 mg(24 %)
Magnesium174.21 mg(58 %)
Iron9.11 mg(61 %)
Iodine115.28 μg(58 %)
Zinc3.44 mg(43 %)
Saturated fatty acids2.96 g
Cholesterol310.58 mg

Ingredients

for
4
For the frittata
300 grams fresh Spinach
salt
1 onion
1 garlic
olive oil
8 eggs
100 milliliters milk
freshly ground peppers
freshly grated Nutmeg
For the tomato salad
2 Red onions
8 tomatoes
2 tablespoons White vinegar
1 pinch sugar
2 tablespoons sliced Basil
For the chickpea salad
1 tablespoon Sesame seeds
1 shallot
1 garlic
2 tablespoons lemon juice
600 grams chickpeas (canned)
1 teaspoon thyme
How healthy are the main ingredients?
chickpeasSpinachSesame seedsBasilthymesugar

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F). 

2.

For the frittata: Trim the spinach, rinse and blanch in boiling salted water. Shock in ice water then drain, squeezing out the excess water. 

3.

Peel the onion and garlic, chop finely and sweat in 2 tablespoons oil until translucent. Add the spinach and toss to combine. Whisk together the eggs and milk, season with salt, pepper and nutmeg and pour over the spinach. Distribute evenly and let cook over medium heat until the bottom sets. Transfer to the oven and bake for about 15 minutes, or until the custard sets.

4.

Meanwhile, for the tomato salad: Peel the onions and cut into thin rings. Rinse the tomatoes, core and cut into slices. Whisk together the vinegar and 4 tablespoons oil, season with salt and pepper, add a pinch of sugar and toss with the tomatoes. Place in a bowl and arrange the onion rings on top. Sprinkle with basil.

5.

For the chickpea salad: Lightly toast the sesame seeds in a dry frying pan, remove and let cool. Peel the shallot and garlic, chop finely and mix with the sesame seeds, lemon juice and 3 tablespoons oil. Season with salt and pepper. Drain the chickpeas and mix with the thyme and vinaigrette. Serve in bowls.

6.

Remove the frittata from the oven, cut into pieces and serve with the salads.