Arugula Salad and Broccoli Frittata Recipe

This delightful frittata with arugula salad offers a wonderfully balanced meal that is both nutritious and delicious. The vibrant green of the broccoli combined with the sweetness of red bell peppers and the aromatic spice of cumin seeds make the frittata both colorful and fragrant. Soft onions and garlic add a gentle depth of flavor that's perfectly complemented by the mild kick from ground paprika. The frittata is completed with fresh, peppery arugula salad, mildly dressed with olive oil and a hint of lemon juice, bringing a refreshing contrast to the dish. Simple yet delicious, this meal is great for breakfast, brunch, or even a light dinner. With just a few basic ingredients, it captures the essence of home-cooked comfort food. Additionally, it is an excellent source of protein and complete with healthy fats. The preparation is quick, making it perfect for busy weekdays or a relaxed weekend brunch. A wonderful addition to any meal rotation, this recipe guarantees a flavorful dining experience.

Ingredients

Main Ingredients:

• Frittata:

  • 2 cups chopped broccoli
  • 6 organic eggs
  • 1 small red bell pepper, diced
  • 1 chopped onion
  • 2 cloves garlic, minced
  • 1 handful coarsely chopped cilantro
  • 1 tablespoon coconut oil or ghee
  • 1 teaspoon ground paprika
  • 1/2 teaspoon cumin seeds (optional)
  • 1/2 teaspoon salt
  • Pinch of black pepper

• Arugula Salad:

  • 4 large handfuls of fresh arugula (or dandelion greens in spring)
  • 2 tablespoons olive oil
  • 2 teaspoons lemon juice
  • Black pepper, to taste

Preparation Time

• Total Time: 35 minutes

Step-by-Step Instruction

1. Preheat your oven to the grill setting.
2. Melt coconut oil or ghee in a large, oven-safe skillet over medium heat.
3. Add the cumin seeds to the skillet and sauté for a couple of minutes until aromatic.
4. Sprinkle ground paprika over the seeds and stir to integrate.
5. Add chopped onions and minced garlic, stirring occasionally, and cook for about 5 minutes, or until the onions turn translucent.
6. Introduce the broccoli and diced red bell pepper into the skillet, stirring to combine.
7. Cover the skillet with a lid and allow the vegetables to steam for 6-7 minutes, stirring occasionally.
8. In a separate bowl, whisk the eggs together with salt, black pepper, and chopped cilantro.
9. Pour the egg mixture over the veggies, ensuring even coverage.
10. Cover the skillet again and let it cook on medium-low heat until the eggs are nearly set (about 5 minutes).
11. Remove the skillet from the stove and place it in the oven under the grill.
12. Keep an eye on the frittata as it is browning—this should take around 3-4 minutes.
13. Once the top is slightly golden, take it out from the oven.
14. Allow the frittata to cool in the skillet for a few minutes before slicing.
15. Meanwhile, prepare the arugula salad by tossing the fresh arugula leaves with olive oil, lemon juice, and a dash of black pepper.
16. Serve slices of the frittata with a generous portion of arugula salad on the side.
17. Ensure the frittata is completely cooled if packing it for later meals.
18. Experiment with adding cheese or other vegetables depending on your personal taste.
19. Consider serving the dish with a side of crusty bread or a light soup.
20. Enjoy your delicious frittata warm or at room temperature for optimal flavor.

Tips

• For a spicier kick, add a pinch of red pepper flakes to the egg mixture.
• Substitute broccoli with zucchinis or spinach if preferred.
• Make sure to use an oven-safe skillet to seamlessly transition the frittata from stovetop to oven.

Nutrition

• Calories: 230 per serving
• Protein: 12g
• Fats: 18g
• Carbs: 7g

Variations

• For a vegetarian option, consider adding feta cheese or sun-dried tomatoes for more richness.
• For a gluten-free version, no changes are necessary because this dish is naturally gluten-free.

Serving Suggestions

• Serve with crispy toast or your favorite rustic bread.
• A side of fruit salad or grilled tomatoes can complement the meal.
• Pair with an iced tea or a light, refreshing herbal drink.

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