This delicious and nutritious cauliflower and spinach frittata is perfect for a healthy breakfast or a light lunch. It’s packed with vegetables, creamy cheese, and is baked to perfection. The accompanying yogurt-dill sauce adds a refreshing and tangy touch.
Preparation Time
- Preparation: 20 minutes
- Cooking: 20 minutes
- Total: 40 minutes
Ingredients
For the Frittata:
- 1 cauliflower
- 1 onion
- 3 cloves of garlic
- Spinach leaves (a handful)
- Olive oil (for sautéing)
- 4 eggs
- Salt, black pepper (to taste)
- 4 tbsp cream cheese
- 1 teaspoon baking powder
- 90g mozzarella cheese
For the Yogurt-Dill Sauce:
- 250g yogurt
- Fresh dill (to taste)
- 1/2 lemon (juice)
- Salt (to taste)
Directions
Prepare the Cauliflower:
- Cut the cauliflower into small florets.
- Boil the florets in salted water for 3-5 minutes until slightly tender.
- Drain and set aside.
Sauté the Vegetables:
- Finely chop the onion and garlic.
- In a large skillet, heat olive oil over medium heat.
- Add the onion and garlic, and sauté until translucent.
- Add the spinach leaves and cook until wilted.
- Add the cooked cauliflower florets to the skillet and mix well. Season with salt and black pepper to taste. Remove from heat.
Prepare the Egg Mixture:
- In a large bowl, whisk the eggs.
- Add the cream cheese and baking powder to the eggs, and mix until smooth.
- Stir in the mozzarella cheese.
Combine and Bake:
- Preheat the oven to 180°C (350°F).
- Grease a baking dish with olive oil.
- Combine the sautéed vegetables with the egg mixture, and pour into the baking dish.
- Bake for 20 minutes or until the frittata is set and golden brown.
Prepare the Yogurt-Dill Sauce:
- In a small bowl, combine the yogurt, finely chopped dill, lemon juice, and salt.
- Mix well and adjust seasoning to taste.
Serving Suggestions
- Serve the frittata warm, sliced into wedges.
- Drizzle or serve with the yogurt-dill sauce on the side.
Cooking Tips
- For a richer flavor, you can add some grated Parmesan cheese to the egg mixture.
- Ensure the frittata is fully set in the middle before removing it from the oven.
Nutritional Benefits
- Cauliflower: High in fiber, vitamins C and K.
- Spinach: Rich in iron, vitamins A, C, and K.
- Eggs: Excellent source of protein and essential nutrients.
- Yogurt: Probiotic benefits and a good source of calcium.
Dietary Information
- This recipe is vegetarian and gluten-free.
Storage Tips
- Store any leftover frittata in an airtight container in the refrigerator for up to 3 days.
- The yogurt-dill sauce can be stored in the refrigerator for up to 2 days.
Why You’ll Love This Recipe
- It’s a versatile and easy-to-make dish that’s perfect for any meal of the day.
- Packed with vegetables and protein, it’s both delicious and nutritious.
- The creamy yogurt-dill sauce adds a refreshing complement to the frittata.
Conclusion
Enjoy this wholesome cauliflower and spinach frittata with a zesty yogurt-dill sauce for a satisfying and healthy meal. It’s perfect for busy mornings, leisurely brunches, or a quick lunch. The combination of tender cauliflower, flavorful spinach, and creamy cheeses creates a delightful dish that’s both filling and nourishing. Whether you’re feeding your family or entertaining guests, this frittata is sure to impress.
