Recipes | Appetizers

Winter Vegetable Frittata – Low FODMAP

GFVEG

An Easy Winter Vegetable Frittata for Lunch or Dinner

Another bold vegetarian recipe from author Rich Harris and his fabulous book, Root & Leaf. This recipe for Winter Vegetable Frittata is my mind of recipe! It’s all about using what veggies you have around.

Now, of course, since you are following a low FODMAP diet, you need to be mindful of FODMAP Stacking, but other than that, this is a simple dish that even beginner cooks can make.

Winter Vegetable Frittata - Vegan and Low FODMAP
Note: We received this cookbook from the publisher- but all opinions are our own. This post may include affiliate links. Please see our complete disclosure here. Photograph Martin Poole©

Celeriac is Low FODMAP

Perhaps celeriac is new to you. Get familiar with it! It is low FODMAP in amounts of 75 grams, which is about a quarter of the average celeriac.

While they are often dirty and knobby, and do take some peeling, they offer great crunch and a delicate but unique flavor that adds immensely to this dish.

Note that Rich talks about a “grill”, but this dish is made simply in a frying pan on top of the stove.

Be sure to see Rich’s other recipe as well, his Spinach and Blue Cheese Polenta with Slow-Roasted Tomatoes.

Root & Leaf - Big, Bold Vegetarian Food - Rich Harris
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Adapted and Excerpted with permission. Root & Leaf: Big, Bold-Flavoured Vegetarian Food, by Rich Harris. Published by Kyle Books. Photography by Martin Poole.

From Rich Harris:  This recipe is a great way of using up odd bits of vegetables; I always have eggs in the house so any fridge raiding tends to turn into some sort of omelette or frittata. Make sure that the vegetables are just cooked through and well seasoned before adding the eggs, as once they hit the pan there’s no going back. Keep an eye on the wobble too – the eggs should be very lightly set rather than completely firm.

Winter Vegetable Frittata
5 from 3 votes

Winter Vegetable Frittata

This easy vegetarian Winter Vegetable Frittata can work for breakfast, lunch or dinner!

Makes: 8 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Rich Harris

Ingredients:

  • 2 carrots
  • 1 parsnip
  • ½ small (about 350g) celeriac
  • Garlic-Infused Oil, made with olive oil or purchased equivalent
  • 1 ounce (30g) unsalted butter
  • 2 sprigs of thyme, 
leaves picked off
  • A large handful of kale, 
stalks removed, 
leaves shredded
  • 6 large eggs, 
beaten
  • 5 1/4 ounces (150g) Stilton or 
goat’s cheese, 
 crumbled

Preparation:

  1. Preheat the grill to a medium-high heat. Peel the carrots, parsnip and celeriac, then cut into long, thin matchsticks. 

  2. Heat a splash of garlic-infused olive oil in a large, non-stick frying pan over a medium-high heat. Add the butter and once it’s foaming, add the vegetable matchsticks and fry for 
5 to 6 minutes until softened, stirring regularly. Add the thyme and fry, stirring, for a couple of minutes, then increase the heat, add the greens and fry for 
2 to 3 minutes until softened. Remove the pan from the heat. 

  3. Ensure that the vegetables are evenly distributed over the base of the pan, then pour over the beaten eggs. Sprinkle the cheese over the top, then return the pan to the hob over a very low heat. Cook the eggs just enough to set the underside, then slide the pan under the grill (protect the handle from the heat if it isn’t heatproof) and cook for a few minutes until the eggs are lightly set with a gentle wobble in the middle of the pan. Remove the pan from the grill and leave to stand for 2 to 3 minutes before turning out and slicing. Serve either hot or at room temperature.

Tips

  • If you have never used celeriac before, we encourage you to do so! It is formidable looking, with its knobs and nooks and crannies and it is usually somewhat dirty. The good news is that after a quick rinse, it actually peels quite easily, exposing its creamy colored flesh.
Course: Appetizer, Breakfast, Dinner & Lunch
Cuisine: American

Nutrition

Calories: 169kcal | Carbohydrates: 7g | Protein: 8g | Fat: 11g | Saturated Fat: 1g | Sodium: 47mg | Potassium: 73mg | Fiber: 2g | Sugar: 2g | Vitamin C: 3.3mg | Calcium: 7mg | Iron: 0.1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.