This frittata is a celebration of heirloom varieties of quinoa and kale that show their blush. And the lively red sauce assures that this meatless main is a dish you’ll want to place on regular rotation in your kitchen. Serve leftovers at room temperature or warm in the microwave at medium power.
Pan handling
When it comes to making frittatas, a well seasoned cast-iron skillet that can effortlessly go from stovetop to oven is up to the job. It also makes frittatas with nicely browned edges. (Read: yum!)
Quinoa Kale Frittata
Ingredients
- 3/4 cup (180 mL) red quinoa
- Pinch of salt
- 8 large organic eggs
- 1/3 cup (80 mL) regular or nondairy milk
- 1/2 cup (125 mL) grated Parmesan cheese
- 2 tsp (10 mL) fresh thyme
- 1/2 tsp (2 mL) black pepper
- 2 tsp (10 mL) grapeseed oil or sunflower oil
- 3 shallots, chopped
- 2 garlic cloves, minced
- 6 cups (1.5 L) roughly chopped kale, such as red Russian or redbor kale
- 1/2 cup (125 mL) dry-packed sun-dried tomatoes
- 1/2 cup (125 mL) sour cream
- 1 roasted red pepper
- Juice of 1/2 lemon
- 1/4 tsp (1 mL) cayenne
Nutrition
Per serving:
- calories456
- protein29g
- fat21g
- saturated fat7g
- trans fat0g
- carbohydrates40g
- sugars5g
- fibre5g
- sodium567mg
Directions
01
In saucepan, bring quinoa, 1 1/2 cups (350 mL) water, and a couple pinches of salt to a boil. Reduce heat to medium-low and simmer, covered, for 15 minutes, or until quinoa is tender and water has absorbed. Set pan aside, covered, for 5 minutes and then fluff quinoa with fork. Let cool slightly.
02
In large bowl, whisk together eggs, milk, Parmesan, thyme, and black pepper. Stir in cooked and cooled quinoa.
03
Preheat broiler with the rack about 6 in (15 cm) from the top. In 8 in (20 cm) ovenproof skillet, heat oil over medium heat. Add shallots and garlic; heat for 2 minutes. Stir in kale and heat until wilted but still bright green. Carefully pour egg mixture into skillet. Cook for 3 minutes, without stirring. Place pan in oven and broil frittata until top is lightly browned and eggs have firmed up in centre, about 4 minutes. Remove frittata from oven and let rest for 3 minutes. Loosen edges with spatula and cut into 4 wedges.
04
To make sauce, place sun-dried tomatoes in bowl and cover with 1 cup (250 mL) hot water; let soak for 15 minutes. In blender or food processor, place sun-dried tomatoes, 2 Tbsp (30 mL) soaking liquid, sour cream, roasted red pepper, lemon juice, and cayenne; blend until smooth. If needed, add more soaking liquid to help with blending.
05
Serve frittata wedges with tomato sauce.
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).
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