Easy Mediterranean Vegetarian Frittata with Harissa and Feta
A quick and easy Mediterranean vegetarian frittata with harissa and feta. Full of flavour, ready in 30 minutes, and perfect for Meatless Monday.
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Servings: 6
Calories: 347kcal
Cost: $12–$16 AUD (depending on pantry staples and cheese used)
Equipment
- Ovenproof frying pan (around 30 cm)
- Large mixing bowl
- Whisk or electric hand mixer
- Chopping board and knife
- Oven
Ingredients
- 100 ml extra virgin olive oil
- 1 red onion thinly sliced
- 1 red capsicum sliced
- 1 yellow capsicum sliced
- 2 cloves garlic finely chopped
- 1 tablespoon harissa paste
- 150 g baby spinach roughly chopped
- 8 free-range eggs
- 100 ml full-fat cream
- 100 g feta crumbled
- A handful of fresh parsley roughly chopped
- Sea salt and freshly cracked black pepper
Instructions
- Preheat your oven to 200°C (180°C fan).
- Heat half the olive oil in a large, ovenproof frying pan over medium heat. Add the sliced onion, capsicums, and a pinch of salt. Cook, stirring occasionally, until the vegetables are soft and just starting to caramelise (about 8–10 minutes).
- Add the garlic and harissa, cooking for a further 2 minutes until fragrant. Stir in the chopped spinach, allowing it to wilt slightly. Remove from heat.
- In a large bowl, whisk together the eggs, cream, a generous pinch of salt, and a good crack of black pepper. Whisk until voluminous (you can use an electric mixer if you prefer).
- Pour the egg mixture over the sautéed vegetables, gently stirring to ensure the fillings are evenly distributed. Scatter the crumbled feta over the top.
- Transfer the pan to the preheated oven and bake for 30 minutes, or until the frittata is just set and lightly golden on top.
- Allow to cool slightly before slicing into small squares. Scatter with fresh parsley and serve with lemon wedges and a big green salad.
Notes
This frittata keeps well in the fridge and makes a great lunch the next day.
Swap in any vegetables you have on hand — zucchini, mushrooms or leftover roast veg work beautifully.
For a dairy-free version, use a plant-based cream and skip the feta or replace it with a dairy-free cheese.
Harissa adds warmth and depth, but you can reduce the amount for a milder dish or use smoked paprika instead.
Lovely served warm or at room temperature — ideal for brunches, picnics or sharing tables.
Nutrition
Calories: 347kcal | Carbohydrates: 7g | Protein: 12g | Fat: 31g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Trans Fat: 0.02g | Cholesterol: 252mg | Sodium: 333mg | Potassium: 371mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3656IU | Vitamin C: 71mg | Calcium: 161mg | Iron: 2mg