By Porscha Ryan
Running low on time during the week? This fast and easy recipe is really versatile and can be used for morning breakfasts, work lunches or lunch box snacks.
To make it with real dairy, substitute the dairy free alternative to real cheese and omit the nutritional yeast. You can also substitute any ingredients in the list with others left over in the fridge that you need to use up.
2 x grated zucchinis
1 x carrot
1 x capsicum
1 x onion
5 x mushrooms
1 – 2 handfuls of baby spinach
1/2 container of cherry tomatoes cut in half
1-2 teaspoons of Italian Herbs
6 x eggs – whisked
1 x teaspoon salt
1 x tablespoon cracked pepper
Olive oil spray
2 handfuls of dairy-free grated cheese (or substitute for real grated cheese if you prefer)
¼ cup nutritional savoury yeast flakes (I add it in to compensate for parmesan cheese and it can be bought Romeo’s).
Preheat the oven to 180 degrees and spray a square-cooking dish with olive oil. This recipe uses a dish or makes approx. 10-12 large muffins.
Grate the 2 zucchini into a large bowl and sprinkle with salt. Leave for a few minutes before pressing down with paper towel to remove the majority of the water. You may have to use a few sheets of paper towel to remove the moisture (This stops the frittata from having excess water and becoming slightly oozy when it cools and is cut).
Once moisture has been removed, grate the carrot.
Dice the onion, capsicum and mushrooms into small pieces, and cut the cherry tomatoes in half. Add these into the bowl and give a good stir.
Add the Italian herbs, cheese, nutritional savoury yeast flakes, cracked pepper and spinach and mix well.
In a separate bowl add 6 eggs and whisk using a fork until combined. Add eggs into the bowl with the remaining ingredients and mix around until all vegetables are coated.
Pour the mixture into the baking dish and cook in the oven for 35-40 minutes (or until a knife comes out clean). Once cooked, remove from oven and let cool to room temperature before cutting into squares.
Note: If using a muffin tray, cut baking paper into squares and place one into each muffin hole. Spoon the mixture into each muffin hole and place muffin tins on baking tray. Once in the oven, muffins bake for about 20-30 minutes until the knife / skewer comes out clean.