Feta, Pumpkin and Spinach Frittatas

 

These feta, pumpkin and spinach frittatas make an easy breakfast on the go or a perfect addition to the lunch box.  In fact, the humble frittata is perfect for any meal!  Made with feta, pumpkin and spinach plus brown rice they are both nourishing and sustaining and they taste treat too.

Ingredients:

140g pumpkin, peeled and cut into cubes (around 1 cup)
1 cup of brown rice or quinoa (this equals about 2 cups of cooked brown rice/quinoa)
2 cups vegetable stock
1/2 tablespoon olive oil
7 button mushrooms, cut into quarters
1 leek, finely sliced
4 cloves of garlic, crushed
1/2 tablespoon olive oil
1/2 cup spinach, finely sliced
5 large eggs
100g feta cheese, cut into small cubes
handful of Italian parsley, finely chopped
salt and pepper, to taste

Method

1.  Cook the pumpkin. You can do this one of two ways – either microwave for 7 minutes, then pan fry with a little oil to crisp up, or bake in the oven at 180 degrees Celcius for 20-30 minutes, until golden brown and soft to bite.

2.  Cook the rice or quinoa in vegetable stock.  I cook my rice in the microwave – simply add the rice/stock in a large microwavable bowl and cook for 15-20 minutes.  Check at 15 minutes, you may need to add an extra 1/4 cup of liquid.  If you use quinoa, rinse 1 cup of quinoa under cold running water. Place rinsed quinoa in a pot. Pour over the 2 cups of stock and bring to the boil. Reduce heat and simmer until all the stock is absorbed. This will take about 12-15 minutes.  If you want to save time, then you can buy the quick cook microwave bags – ready in a minute!

3.  While the pumpkin and rice or quinoa are cooking, add the olive oil to a pan and place over a medium heat.  Add the sliced leek, garlic and mushrooms and cook for approximately 5 minutes, until the mushrooms are soft. Add the chopped spinach and cook for a minute.

4.  Beat the eggs in a medium sized bowl.  Add the cooked rice/quinoa, vegetables, feta and parsley and season with salt and pepper.

5.  Spoon the mixture into greased texas muffin tins and bake at 180 degrees for 30 minutes, or until cooked through. Test by placing a skewer in the middle – it should be clean and free from liquid eggy mixture.

Keep in the fridge for no longer than 2 days.  You can freeze the left overs.

 

 

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