Ingredients
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For the filling:
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1 large onion, thinly sliced
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1 red bell pepper, seeded and thinly sliced
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1 yellow bell pepper, seeded and thinly sliced
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2 cloves garlic, minced
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1 (15-ounce) can chickpeas, drained and rinsed
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1/4 cup roughly chopped fresh parsley
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1 tablespoon olive oil, plus more for greasing the pan
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Salt and black pepper to taste
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For the eggs:
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4 large free-range eggs
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2 teaspoons balsamic vinegar
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1/4 teaspoon ground cumin
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Pinch of paprika
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Optional garnish: chopped fresh mint, chopped scallions, and/or shredded Manchego cheese
Directions
Subtitle: A Budget-Friendly, Gluten-Free, High-Protein Vegetarian Breakfast Inspired by Moroccan Cuisine
Description: This delicious frittata is packed with vibrant vegetables, hearty chickpeas, and tangy flavors reminiscent of traditional Moroccan cooking. It’s perfect for busy mornings and can be prepared ahead of time to save you precious time.
Ingredients:
For the filling:
1 large onion, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 yellow bell pepper, seeded and thinly sliced
2 cloves garlic, minced
1 (15-ounce) can chickpeas, drained and rinsed
1/4 cup roughly chopped fresh parsley
1 tablespoon olive oil, plus more for greasing the pan
Salt and black pepper to taste
For the eggs:
4 large free-range eggs
2 teaspoons balsamic vinegar
1/4 teaspoon ground cumin
Pinch of paprika
Optional garnish: chopped fresh mint, chopped scallions, and/or shredded Manchego cheese
Instructions:
1. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with olive oil using a pastry brush or paper towels.
2. Place the onion, red bell pepper, and yellow bell pepper into a food processor fitted with a steel blade. Process until smooth, stopping once or twice to scrape down the sides as necessary. You should have about 2 cups worth of puréed vegetable mixture.
3. Heat the 1 tablespoon of olive oil in a large skillet over medium heat. Add the garlic and sauté for 1 minute, stirring constantly. Do not let the garlic brown.
4. Pour the chickpea mixture into the hot skillet and stir well to combine everything. Cook for another 2-3 minutes, stirring occasionally. Remove from heat and set aside.
5. Whisk together the eggs, balsamic vinegar, cumin, and paprika in a large bowl. Season with salt and pepper to taste.
6. Add the cooked vegetable and chickpea mixture to the egg mixture and mix well to combine. Stir in the parsley.
7. Transfer the mixture to the prepared baking dish. Bake for 15 minutes.
8. While the frittata is baking, prepare the topping: Mix the remaining 1/4 cup of Parmesan cheese with the breadcrumbs and a pinch of salt. Set aside.
9. After 15 minutes of baking, sprinkle the Parmesan-breadcrumb mixture evenly over the surface of the frittata. Continue baking for an additional 10-15 minutes, or until the edges are golden brown and the center is set.
10. Allow the frittata to cool slightly before serving. Serve warm or at room temperature, garnished with optional ingredients like mint, scallions, and Manchego cheese if desired.
Serving Size: 4 servings
Servings per Recipe: 4
Calories Per Serving: approximately 280 calories
Total Carbohydrates: 26 grams
Dietary Fiber: 10 grams
Net Carbs: 16 grams
Protein: 18 grams
Fat: 13 grams
Cholesterol: 150 milligrams
Sodium: 300 milligrams
Difficulty Level: Easy
Note: To make this recipe spicier, feel free to increase the amount of red pepper flakes or add jalapeños to the filling. For a vegan version, substitute the eggs with your favorite egg replacer and make sure to use a non-dairy milk alternative in place of the Parmesan cheese.
Steps
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1
Done
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Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with olive oil using a pastry brush or paper towels. |
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2
Done
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Place the onion, red bell pepper, and yellow bell pepper into a food processor fitted with a steel blade. Process until smooth, stopping once or twice to scrape down the sides as necessary. You should have about 2 cups worth of puréed vegetable mixture. |
|
3
Done
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Heat the 1 tablespoon of olive oil in a large skillet over medium heat. Add the garlic and sauté for 1 minute, stirring constantly. Do not let the garlic brown. |
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4
Done
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Pour the chickpea mixture into the hot skillet and stir well to combine everything. Cook for another 2-3 minutes, stirring occasionally. Remove from heat and set aside. |
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5
Done
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Whisk together the eggs, balsamic vinegar, cumin, and paprika in a large bowl. Season with salt and pepper to taste. |
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6
Done
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Add the cooked vegetable and chickpea mixture to the egg mixture and mix well to combine. Stir in the parsley. |
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7
Done
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Transfer the mixture to the prepared baking dish. Bake for 15 minutes. |
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8
Done
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While the frittata is baking, prepare the topping: Mix the remaining 1/4 cup of Parmesan cheese with the breadcrumbs and a pinch of salt. Set aside. |
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9
Done
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After 15 minutes of baking, sprinkle the Parmesan-breadcrumb mixture evenly over the surface of the frittata. Continue baking for an additional 10-15 minutes, or until the edges are golden brown and the center is set. |
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10
Done
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Allow the frittata to cool slightly before serving. Serve warm or at room temperature, garnished with optional ingredients like mint, scallions, and Manchego cheese if desired. |
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