Spinach Frittata with Chickpea and Tomato Salads
Nutritional values
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 310.1 μg | (517 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 263 μg | (88 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 44.6 μg | (99 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,165 mg | (29 %) | ||
| Calcium | 328 mg | (33 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 9.3 mg | (62 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 319 mg | |||
| Cholesterol | 438 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the frittata
- 300 grams fresh Spinach
- salt
- 1 onion
- 1 garlic clove
- olive oil
- 8 eggs
- 100 milliliters milk
- freshly ground peppers
- freshly grated Nutmeg
- For the tomato salad
- 2 Red onions
- 8 Tomatoes
- 2 Tbsps White vinegar
- 1 pinch sugar
- 2 Tbsps sliced Basil
- For the chickpea salad
- 1 Tbsp Sesame seeds
- 1 shallot
- 1 garlic clove
- 2 Tbsps lemon juice
- 600 grams chickpeas (canned)
- 1 tsp thyme
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
For the frittata: Trim the spinach, rinse and blanch in boiling salted water. Shock in ice water then drain, squeezing out the excess water.
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.
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.
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.
Remove the frittata from the oven, cut into pieces and serve with the salads.
