Asparagus Frittata
Try this delicious, healthy asparagus frittata recipe. Made with fresh spuds and spinach, it's a quick, easy meal.
Recipe Tip Potato skin contains more nutrients than the flesh, providing fibre, iron and potassium.
Ingredients
- 1 bunch asparagus
- 2 tablespoons olive oil
- 1 onion
- 2 cloves garlic
- 2 medium sized baby potatoes
- 100 grams baby spinach
- 1 packets salad
Base
- 300 grams soft tofu
- 1 cup chickpeas
- 1 teaspoons curry powder
- 1/2 cup water
- 1 tablespoons cornflour
- 2 teaspoons lemon
- 1 pinch pepper
- 1 pinch salt
- 1 bunch asparagus
- 2 tablespoons olive oil
- 1 onion
- 2 cloves garlic
- 2 medium sized baby potatoes
- 100 grams baby spinach
- 1 packets salad
Base
- 300 grams soft tofu
- 1 cup chickpeas
- 1 teaspoons curry powder
- 1/2 cup water
- 1 tablespoons cornflour
- 2 teaspoons lemon
- 1 pinch pepper
- 1 pinch salt
- Step 1 of 6Preheat oven to 180°C (160°C fan-forced). Grease and line the base of a 22cm baking dish.
- Step 2 of 6Cut 5cm from the top of the asparagus and set aside. Cut the remainder into 1cm pieces.
- Step 3 of 6In a medium frying pan, warm the oil. Add the onion, garlic, potatoes and 1cm asparagus pieces, cooking slowly for 15 minutes until the potatoes are almost soft. Add the spinach to wilt. Set aside.
- Step 4 of 6To make the base, in a food processor place the tofu, chickpeas, curry powder, water, corn flour, lemon zest, salt and pepper. Blitz until almost smooth.
- Step 5 of 6Add tofu mixture to the vegetables and pour into prepared baking dish. Top with the asparagus tops. Bake for 40 minutes.
- Step 6 of 6Serve with a side salad.
Method
- Step 1 of 6Preheat oven to 180°C (160°C fan-forced). Grease and line the base of a 22cm baking dish.
- Step 2 of 6Cut 5cm from the top of the asparagus and set aside. Cut the remainder into 1cm pieces.
- Step 3 of 6In a medium frying pan, warm the oil. Add the onion, garlic, potatoes and 1cm asparagus pieces, cooking slowly for 15 minutes until the potatoes are almost soft. Add the spinach to wilt. Set aside.
- Step 4 of 6To make the base, in a food processor place the tofu, chickpeas, curry powder, water, corn flour, lemon zest, salt and pepper. Blitz until almost smooth.
- Step 5 of 6Add tofu mixture to the vegetables and pour into prepared baking dish. Top with the asparagus tops. Bake for 40 minutes.
- Step 6 of 6Serve with a side salad.
Nutrition per serving
1025 Kilojoules
Protein14 grams
Fat13 grams
Carbs15 grams
Sugars4 grams
Dietary and nutritional info supplied by NZ Nutrition Foundation
Method
- Step 1 of 6Preheat oven to 180°C (160°C fan-forced). Grease and line the base of a 22cm baking dish.
- Step 2 of 6Cut 5cm from the top of the asparagus and set aside. Cut the remainder into 1cm pieces.
- Step 3 of 6In a medium frying pan, warm the oil. Add the onion, garlic, potatoes and 1cm asparagus pieces, cooking slowly for 15 minutes until the potatoes are almost soft. Add the spinach to wilt. Set aside.
- Step 4 of 6To make the base, in a food processor place the tofu, chickpeas, curry powder, water, corn flour, lemon zest, salt and pepper. Blitz until almost smooth.
- Step 5 of 6Add tofu mixture to the vegetables and pour into prepared baking dish. Top with the asparagus tops. Bake for 40 minutes.
- Step 6 of 6Serve with a side salad.