Vegetarian Summer Meal – Peas, Feta Mint Frittata
This frittata recipe is perfect for people who don’t eat meat but can be enjoyed by everyone who is in search of a lighter summer meal. The eggs and feta in this dish provide good protein. You may not consider peas to contain a lot of nutrients but this little green vegetable is more powerful than you might think. The phytonutrients in green peas give us antioxidant and anti-inflammatory benefits, including the phytonutrients called saponins, which are almost exclusively found in peas. It’s due to these phytonutrients the peas got their scientific name Pisum. Due to the low GL content of peas in combination with the unusual combination of antioxidants and anti inflammatory phytonutrients, some researchers think peas could even have an impact on lowering your risk of type 2 diabetes.
The mint adds great flavour and summer freshness to this dish and prevents or slows oxidative damage in you body as they are full of antioxidants.
For the frittata:
- 3 free range eggs
- Drizzle olive oil
- Salt and pepper to taste
- Pinch paprika
For the pea, feta and mint filling:
- 55g fresh shelled peas
- 55g feta cheese, broken into small cubes
- 1½ tbsp fresh mint, rough chopped
- Break the eggs into a bowl and whisk well, add 1 tablespoon of your chosen herb at this point, season with salt and pepper.
- Heat small non-stick oven proof frying pan over a medium heat (the pan will be going under a grill so you must ensure it’s handle is heat proof). Add drizzle of oil, when hot add beaten eggs. Then add the pea, feta and mint filling. Using a spatula give the mixture a stir, to ensure the egg gets into all the ‘nooks and crannies’. Lower the heat and cook for approximately 3 – 4 minutes.
- Place under a hot grill to finish off cooking and ensure that the surface of the frittata is lightly coloured. You want the frittata to be firm on the surface but slightly soft and runny in the centre.
- Gently remove the frittata from the pan and leave to cool, sprinkle with a little paprika and remainder of mint or other chosen herb. The frittata will continue to firm up as it cools.
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