Spring Frittata

Ananda Headshot Ananda Kaplan

Looking for a tasty, nutritious, easy way to enjoy the bountiful spring produce? We have you covered with our bright, colorful, delicious spring frittata recipe that can be enjoyed at any time of day. And to make sure all can enjoy this satisfying dish, we also provided a vegan egg alternative base that is just as fluffy and tasty as the original. This one-skillet meal highlights the vibrant flavors of spring asparagus, peas, mushrooms, and greens. A frittata is a wonderful way to make use of whatever you have in your kitchen, so please feel free to modify or adapt the filling to other veggies and herbs you may have on hand.

Serves: 6
Ingredients

Egg Base:

  • 12 eggs
  • 3 tablespoons milk of choice, sour cream, or plain yogurt
  • 1 teaspoon salt
  • ½ teaspoon paprika
  • ½ teaspoon turmeric
  • ½ teaspoon black pepper

OR Vegan Base:

  • 1 (12oz) block of firm or extra-firm tofu, drained and patted dry
  • 1/3 cup water
  • 1/3 cup chickpea flour
  • 2 tablespoons nutritional yeast
  • 1 teaspoon salt
  • ½ teaspoon paprika
  • 1 teaspoon turmeric
  • ½ teaspoon black pepper

Filling

  • 2 tablespoons oil (olive, avocado, coconut)
  • 1 onion or leek, halved and thinly sliced
  • 2 cups mushrooms, sliced
  • 8-10 medium asparagus, cut into 1-inch pieces, hard ends trimmed off
  • 1 cup peas, thawed if frozen
  • 2 garlic cloves, minced
  • 2 cups spinach or any greens you prefer

Garnish options

  • Fresh herbs, red pepper flakes, avocado, sprouts, cheese
Directions

(Note: If using vegan version, preheat oven to 350 degrees.)

  1. Crack the eggs into a medium-mixing bowl, add your choice of dairy, and whisk. Add in seasoning and whisk again until well combined. Set aside.  If using a vegan base, add all ingredients to a blender or food processor and blend until smooth and well combined. Set aside.
  2. Warm the oil in a large nonstick over medium heat. Add the onion or leeks, mushrooms and asparagus for 3-4 minutes, stirring occasionally, until asparagus is fork-tender.
  3. Add the peas and garlic and cook for 1-2 minutes until the garlic is fragrant.
  4. Add the spinach and cook until it is wilted.
  5. Spread the vegetable mixture evenly over the pan.
  6. Whisk the eggs or vegan eggs once more and pour over the vegetables. Stir with a rubber spatula briefly to mix the eggs with the vegetables and then allow the eggs to set.
  7. Once the eggs begin to lighten at the edges (about 1 minute), cover and allow to cook for 6-8 minutes. If using cheese, uncover and add the cheese, cover and cook for 2-3 more minutes. If using the vegan eggs, once you add them to the vegetables you will cook them in a 350-degree oven for 30-35 minutes.
  8. Once the frittata is done, finish with your choice of garnishes, serve and enjoy.

NUTRIONAL INFORMATION

Eggs: It is important to buy pasture-raised or cage-free eggs.  They have a different nutrient profile than do eggs from caged hens. Pasture-raised/cage-free eggs are a rich source of omega-3 fatty acids to lower inflammation, maintain brain functioning and vision along with being a natural source of vitamin D for strong bones and immune support.

Tofu/Soybeans: One of the few plant-based protein options that is considered a complete protein (contains sufficient amounts of all essential amino acids). Tofu has anti-inflammatory compounds and beneficial isoflavones that have been linked to protecting our heart, improving insulin sensitivity and reducing the risk of breast, digestive system and prostate cancers.

Chickpeas or Garbanzo Beans: In areas around the world that have been identified as “Blue Zones–places where humans live the longest–chickpeas (along with other legumes) are commonly found in the diet.  These versatile and affordable beans contain folate, fiber, iron, phosphorus and healthy fats. Their high amounts of soluble fiber and plant sterol support a healthy gut microbiome.  Chickpeas increase feelings of satiety and have been associated with a decreased risk of heart disease. They’re also a fantastic plant-based protein for those who adhere to a vegetarian or vegan diet.

Paprika: Packed full of vitamin A along with lutein and zeaxanthin to support eye health. Paprika also has a variety of antioxidants with anticancer effects (by fighting cell damage). Paprika can increase our “good” cholesterol (HDL) and reduce our “bad” cholesterol (LDL), decreasing the risk for heart disease and stroke.

Asparagus: Contains a blend of nutrients to help that help boost energy, cleanse the urinary tract and neutralize excess ammonia in the body. It is high in anti-inflammatory properties from its high amount of antioxidants, including vitamin C, beta-carotene, vitamin E as well as glutathione, which has been shown to slow the aging process and protect our skin from sun damage and pollution.

Mushrooms: Make sure to cook your mushrooms to increase digestibility, as well as degrade a possible toxic compound found in raw mushrooms. Mushrooms are a very good source of dietary fiber (beta glucan), and one of the only foods that can store vitamin D when exposed to the sun.  They contain anti-inflammatory, cancer fighting, immune boosting properties and are rich in minerals such as selenium (an antioxidant).

SpinachGreens such as kale, spinach, collards, mustard greens, arugula, and chard have been shown to protect bones from osteoporosis, reduce inflammation, support a healthy gut, strengthen the immune system, protect cognition and supply a high amount of antioxidants.  They are considered to be among some of the best cancer-preventing foods.

Green Peas:  A great source of plant-based protein, as well as high amounts of fiber to support a healthy digestive tract and iron to aid in adequate cellular oxygenation. The high fiber and protein content can play a role in maintaining desirable blood sugar levels.

Garlic and Onion: Considered a prebiotic, meaning it feeds the “good” bacteria in our gut and promotes a healthy digestive system. Research supports that the compounds in garlic, such as allicin, have antioxidant, anti-inflammatory, antimicrobial, and cardioprotective properties. If you chop your garlic 10-15 minutes before using, it will have the maximum amount of active allicin.

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