Indian-spiced roasted veg frittata

Try this lower-carb, low-FODMAP Indian-spiced roasted veg frittata. It's not only easy on your stomach, it's easy on your wallet and provides four of your daily vegetable serves.

Serves: 4

Time to make: 55 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

350g baby potatoes, cut into chunks
1 large courgettezucchiniX, cut into 1cm-thick rounds
1 large red capsicum, cut into 2cm pieces
½ teaspoon ground turmeric
1 teaspoon garam masala
1 tablespoon olive oil
120g baby spinach, plus extra, to serve
8 eggs
¼ cup lactose-free milk
60g feta, crumbled
2 tablespoons chopped fresh chives
1 long green chilli, deseeded, finely chopped

Instructions

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1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place potatoes in a microwave-safe dish with 1/2 cup water. Cover, microwave on high for 3 minutes, or until just tender. Drain well.

2 Place potatoes, courgette and capsicum in a large bowl. Sprinkle with turmeric and garam masala, and drizzle with olive oil. Toss to combine. Arrange on prepared tray and bake for 20 minutes, or until golden and tender.

3 Place spinach in a large heatproof bowl. Cover with boiling water for about 20 seconds, then drain. Refresh under cold running water, squeeze out the excess water and drain. Coarsely chop.

4 Reduce oven temperature to 160°C. Line 16 x 26cm (base measurement) baking tin with baking paper. Whisk eggs and milk together in a large bowl. Stir through feta, spinach, chives and chilli.

5 Arrange the roasted vegetables over the base of the prepared baking tin. Pour over egg mixture and evenly distribute vegetables. Bake for 20 minutes, or until golden and set. Serve the frittata warm or at room temperature, with extra spinach leaves.

Nutrition Info (per serve)

Calories 328cal

Kilojoules 1370kJ

Protein 21.5g

Total fat 17.5g

–Saturated fat 5.5g

Carbohydrates 17.5g

–Sugars 6.7g

Dietary fibre 6.4g

Sodium 351mg

Calcium 168mg

Iron 5.0mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Jun 2021

2 comments on Indian-spiced roasted veg frittata

Kathy August 29, 2021 at 3:45 pm #

You say drain the potatoes after microwaving but no liquid has been added, do they just produce their own water or should I add some?

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- Jen deMontalk August 30, 2021 at 2:59 pm #
  
  Hi Kathy
  I’ve asked and been told you should add 1/2 cup of water to the potatoes before microwaving. I’ll update this.
  
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