Fresh, light and delicious – this frittata ticks all the boxes. Easy to prepare with ingredients that anyone more or less has in their pantry. The plus is the high content of fibre and protein.
This is especially important for people of all ages, who have greater nutritional needs. The combination of lentils with veggies, eggs, cheese and coconut make it a remarkably healthy dish. You might want to skip the take-out and prepare this tasty dish instead.
I got this recipe from a book called ‘Cooking Vegetarian with Flair’. However, I have made a few changes to it. The addition of the spices make it more tasty.
I used the packaged sweetcorn kernels and also extracted the coconut cream from freshly grated coconut. The mung dal helps to set the frittata and the eggs give it an airy softness.
The benefits of coconut are widely known and the flavoured coconut cream is the perfect combination.
Rainbow Frittata with Coconut Cream
- ¼ cup dried yellow mung dal, soaked in water overnight
- 3 eggs
- 2 tbsp vegetable oil
- 1 onion sliced
- 2 potatoes, peeled and grated
- 2 carrots, grated
- 2 Zucchini, grated
- 125 gms sweetcorn kernels
- 3 tbsp fresh coriander, chopped
- ½ tsp turmeric powder
- ½ tsp red chilli powder
- ½ tsp cumin powder
- 100 gms Cheddar cheese, grated
- Salt and Pepper to taste
- 125 ml coconut cream
- 1 tbsp lemon juice
- 2 tbsp fresh mint, chopped
Drain the mung dal and place in food processor or blender with eggs and process until smooth. Place the mixture in a large mixing bowl.
Heat 1 tbsp oil in a fry-pan and cook the onion gently for 3-4 minutes. Add potatoes, carrots and zucchini and cook, stirring for 5 minutes until the vegetables soften and they are fairly dry. Add the vegetables to the mung dal mixture along with the sweetcorn and fresh coriander. Mix and season to taste with salt, pepper, turmeric, cumin and chilli powder.
Heat the remaining oil in a large fry-pan, add the vegetable mixture and sprinkle with cheese. Cook over a low heat for 5-8 minutes or until just firm, shaking the pan occasionally to ensure that the frittata does not stick. Place the pan under a preheated grill for 3 minutes or until the frittata is browned on top.
To make cream, place the coconut cream, lemon juice and mint leaves in a screw-top jar and shake well to combine. Invert the frittata onto a plate, cut into wedges and serve with coconut cream.