Fridge Friend Recipes
Pumpkin and Tomato Passata Frittata recipe
A colourful oven-baked frittata with tender pumpkin and a rich tomato base, finished with Parmesan. Excellent hot or cold for brunch, lunch or a picnic.
35 min · Medium · Italian Jump to method
Ingredients
- 350g Pumpkin
- 6 Eggs
- 200ml Tomato Passata
- 40g Parmesan
- 15g Butter
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 191 kcal |
| Protein | 13.9 g |
| Carbohydrates | 7.6 g |
| Fat | 11.7 g |
| Saturated fat | 5 g |
| Fibre | 1.9 g |
| Sugar | 4.5 g |
| Sodium | 306 mg |
Why this works
A moderately high-protein frittata with relatively low carbohydrate and sugar, but it is fairly high in saturated fat and sodium for a main dish.
Vitamin A from pumpkin. Pumpkin contributes beta-carotene, supporting vision, skin and immune function.
Protein and B12 from eggs and parmesan. Eggs and parmesan provide complete protein, with some vitamin B12 and selenium.
Sodium and saturated fat. Parmesan and butter raise the saturated fat and sodium content, so this is best enjoyed in moderation if you are watching heart health.
Method
- Preheat the oven to 190°C (Fan 170°C, 374°F, Gas Mark 5).
Set the oven fully to temperature before you start the filling so the pan can go straight in without losing heat. An oven that is still climbing will leave the frittata pale and under-set in the centre.
- Melt the butter in an ovenproof frying pan and cook the pumpkin for 8 minutes until just tender.
Keep the heat at medium rather than high so the butter foams gently instead of browning too quickly. The pumpkin should turn slightly glossy and yield at the edges without breaking apart.
- Stir in the tomato passata and simmer for 2 minutes to coat the pumpkin.
Stir just enough to coat the pumpkin, then let the sauce bubble briefly so any sharp raw taste from the passata softens. If it looks watery, allow it a moment longer to reduce before the eggs go in.
- Beat the eggs, then pour them into the pan and gently stir once to distribute the filling.
Pour the eggs in while the pan is still warm, then use a spatula to lift the filling from the base once rather than scrambling it through. You want the pumpkin evenly suspended, not broken down into the eggs.
- Cook over a low heat for 3–4 minutes until the edges begin to set.
Turn the heat down as low as it will go so the base sets slowly and does not catch. Watch for a thin opaque rim forming around the edge while the middle still looks loose and glossy.
- Scatter over the Parmesan and transfer to the oven for 10–12 minutes, until set in the middle.
Add the Parmesan in an even layer so it melts into a light golden crust rather than clumping in one spot. Remove the pan as soon as the centre only has a slight wobble, since it will firm up further as it rests.
Other Pumpkin Recipes
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