Mediterranean Farro Frittata
This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted.
1/2 cup (125 mL) farro
1 Tbsp (15 mL) grapeseed oil
1 medium red bell pepper, thinly sliced
2 shallots, thinly sliced
4 cups (1 L) baby spinach
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
1/3 cup (80 mL) sliced marinated artichoke hearts
1/4 cup (60 mL) chopped kalamata olives
4 oz (125 g) halloumi or feta cheese, chopped
4 to 6 anchovies, rinsed and chopped (optional)
2 Tbsp (30 mL) chopped oregano
1 tsp (5 mL) sweet smoked paprika
Bring 2 cups (500 mL) water to boil in medium-sized saucepan. Add farro and simmer until tender but not mushy, about 25 minutes. Drain any excess water.
Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add red pepper and shallots; heat until pepper has softened. Stir in spinach and heat just until slightly wilted.
Meanwhile, whisk together eggs and milk. Stir in farro, artichoke hearts, olives, cheese, anchovies if using, oregano, and smoked paprika. Carefully pour egg mixture into skillet and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet. Slice into wedges and serve.
Serves 4.
Each serving contains: 301 calories; 17 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 466 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Mediterranean Farro Frittata
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Freekeh Medley Stuffed Eggplant
This stuffed eggplant is built upon layers of Middle Eastern flavours: smoky freekeh, tender chickpeas, and a herbal tahini sauce. The quick-pickled raisins add a sweet vinegary pop. Sweat it out Salting eggplant before cooking enhances the flavour by allowing eggplant to sweat out its bitterness and breaking its spongy texture.
Turkey Enchilada Stuffed Poblano Peppers
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
Crab Cap Salad
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Curried Lentil Stuffed Squash
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.