1. Prepare and Sauté the Vegetables:
Heat the olive oil: In a large skillet, heat 2 tbsp of olive oil over medium heat.
Sauté the onion: Add the diced onion and cook for 3-4 minutes until softened and translucent.
Add the bell peppers: Stir in the chopped red and green bell peppers, and cook for another 3-4 minutes until they begin to soften.
Add the zucchini and garlic: Toss in the chopped zucchini and minced garlic, cooking for another 4-5 minutes until the zucchini is tender but not mushy. Stir frequently to prevent the garlic from burning.
Add the tomato: Finally, add the diced tomato and cook for another 2-3 minutes. Season the mixture with salt, ground black pepper, paprika, and ground ginger to taste. Stir well to combine.
2. Prepare the Egg Mixture:
In a separate bowl, beat the 3 eggs thoroughly. Add 120 ml (½ cup) of tomato sauce, 3 tbsp of Greek yogurt, and 1 tsp of Italian herbs. Whisk the mixture until smooth and well combined. Season with a pinch of salt and pepper to taste.
3. Combine the Vegetables and Egg Mixture:
Once the vegetables are fully cooked and seasoned, reduce the heat to low and pour the egg mixture over the sautéed vegetables in the skillet.
Stir gently to distribute the eggs evenly throughout the vegetables. Allow the frittata to cook undisturbed for about 2-3 minutes, until the edges begin to set.
4. Add the Mozzarella and Bake:
Preheat the oven: Preheat your oven to 180°C (350°F).
Top with mozzarella: Sprinkle the 100 g of shredded mozzarella cheese evenly over the top of the frittata.
Bake the frittata: Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and the cheese is melted and bubbly.
Broil for a golden finish (optional): If you prefer a golden, crispy top, switch your oven to the broil setting for the last 1-2 minutes of cooking. Be sure to watch closely to prevent burning.
5. Garnish and Serve:
Once the frittata is cooked and golden, remove it from the oven. Let it rest for a few minutes before slicing.
Garnish the frittata with freshly chopped parsley for a pop of color and freshness.
Serve warm or at room temperature. This dish pairs beautifully with a simple side salad or some crusty bread.
Cooking Tips
Prevent Overcooking the Eggs: Keep an eye on the frittata while it’s baking to avoid overcooking the eggs. The frittata should be firm but still moist in the center. Overbaked eggs can become dry and rubbery.
Customize the Vegetables: Feel free to add or substitute other vegetables like mushrooms, spinach, or cherry tomatoes. Just adjust the cooking time to ensure all vegetables are tender before adding the egg mixture.
Using Greek Yogurt: The addition of Greek yogurt adds a subtle tang and creaminess to the frittata. If you don’t have Greek yogurt on hand, you can substitute it with sour cream or even cottage cheese.
Cheese Variations: Mozzarella works beautifully in this recipe, but you can also experiment with other cheeses like feta, cheddar, or gouda for different flavors and textures.
Cooking Without an Oven: If you don’t have access to an oven, you can cook the entire frittata on the stovetop. After pouring the egg mixture into the skillet, cover it with a lid and cook on low heat until the eggs are fully set.
Storage
Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or oven before serving.
Freezing: You can freeze the frittata for up to 1 month. Allow it to cool completely, then wrap it tightly in plastic wrap and aluminum foil before freezing. Thaw overnight in the refrigerator and reheat before serving.
Nutritional Facts (per serving, based on 4 servings):
Calories: 270 kcal
Protein: 13 g
Fat: 19 g
Carbohydrates: 12 g
Fiber: 3 g
Sugar: 6 g
Sodium: 560 mg
Please note that these values are approximate and depend on portion sizes and specific ingredients used.
FAQs
1. Can I make this frittata ahead of time?
Yes, you can prepare the frittata ahead of time and store it in the refrigerator for up to 3 days. Reheat slices in the oven or microwave when you’re ready to eat.
2. Can I make this recipe dairy-free?
Yes! To make this frittata dairy-free, simply omit the mozzarella and Greek yogurt, or use plant-based alternatives like vegan cheese and dairy-free yogurt. The texture and flavor will be slightly different but still delicious.
3. How can I make this recipe gluten-free?
This frittata is naturally gluten-free as long as all your ingredients, such as tomato sauce and cheese, are free from gluten-containing additives. Always check the labels to ensure the products are gluten-free.
4. What can I serve with this frittata?
This frittata is quite hearty on its own, but it pairs well with a fresh green salad, roasted vegetables, or a slice of whole-grain bread. For breakfast, you can serve it alongside toast or fruit.
5. Can I substitute other herbs or spices?
Absolutely! You can customize the flavor by adding herbs like basil, thyme, or rosemary. Feel free to adjust the spices as well, using chili flakes or cumin for a different twist.
Conclusion
This Zucchini and Vegetable Frittata with Mozzarella and Greek Yogurt is a versatile and delicious dish that’s perfect for any meal of the day. The combination of sautéed vegetables, fluffy eggs, and gooey mozzarella creates a comforting and flavorful frittata that’s sure to satisfy. The addition of Greek yogurt adds a creamy richness that elevates the dish, while the Italian herbs and paprika give it a lovely aromatic depth.
Whether you’re making this frittata for a weekend brunch, a quick weeknight dinner, or even meal prep for the week ahead, it’s easy to customize and full of wholesome ingredients. Serve it warm with fresh parsley, and enjoy the delightful flavors and textures of this Mediterranean-inspired dish!
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