Low-Carb Without Meat

Vegetable Frittata

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Vegetable Frittata
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pumpkin not only adds flavour to the frittata, but also plenty of vitamins, minerals and secondary plant substances, such as carotenoids. The best known representative is probably beta-carotene, which is able to intercept cell-damaging free radicals.

Try out what you like best with the cheese: Parmesan cheese, for example, makes the frittata nicely spicy, mozzarella gives it a full-bodied character and it becomes milder with a Gouda.

1 each contains
(Percentage of daily recommendation)
Calorie405 cal.(19 %)
Protein24 g(24 %)
Fat30 g(26 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0.7 mg(88 %)
Vitamin D3.4 μg(17 %)
Vitamin E4.1 mg(34 %)
Vitamin K111.3 μg(186 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.5 mg(36 %)
Folate198 μg(66 %)
Pantothenic acid2.7 mg(45 %)
Biotin29.4 μg(65 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C61 mg(64 %)
Potassium741 mg(19 %)
Calcium299 mg(30 %)
Magnesium44 mg(15 %)
Iron3.9 mg(26 %)
Iodine44 μg(22 %)
Zinc3 mg(38 %)
Saturated fatty acids15.6 g
Uric acid122 mg
Cholesterol489 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
350 grams Pumpkin (such as Muscat)
2 Tbsps butter
1 splash dry white wine
salt
freshly ground peppers
1 stalk Leeks (white and light green parts only)
150 grams Broccoli
8 eggs
50 grams Crème fraiche
1 Tbsp freshly chopped thyme
100 grams Feta
50 grams grated Cheese (such as Manchego)
How healthy are the main ingredients?
PumpkinLeekBroccoliFetathymesalt

Preparation steps

1.

Cut pumpkin into cubes. In a pan, sauté pumpkin briefly in melted butter. Deglaze with wine, season with salt and pepper, cover and cook until pumpkin is al dente, about 5 minutes.

2.

Preheat oven to 180°C convection (approximately 350°F).

3.

Rinse, trim and thinly slice leeks crosswise. Rinse broccoli and drain well. Stir leeks and broccoli with pumpkin and cook until liquid has evaporated.

4.

Whisk eggs with cream and season with salt, pepper, and thyme. Cut feta into cubes. Mix feta and Manchego into eggs. Pour over the vegetables. Cook on the stovetop until eggs are beginning to set, then transfer to the oven and bake about 15 minutes.

5.

Slide frittata out of the pan and cut into pieces to serve.