healthy homemade kale frittata

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slice of healthy homemade kale frittata

healthy homemade kale frittata

my H post for #blogchattera2z

baking a frittata is pretty unusual for me as basically, i am a very traditional, desi cook. i rarely venture into unknown exotic recipes. but this time I stepped in and made my version of healthy homemade kale frittata, it is easy and nutritious. i usually stick to my roots and cook indian food most of the time. but sometimes i get into this sudden flash in the pan ideas. and love to dabble in curating original and exploratory recipes

my organic vegetable garden has a lot of kale growing wild; the trending superfood right now. did you know that it is the king amongst all the healthy greens. being a fussy eater,i rarely try out new dishes. since all food journals are raving about it, I just had to try it out.

what is kale?

kale

for the uninitiated, kale is a popular vegetable; a member of the cabbage family.

there are many different types of kale. the kale leaves can be green or purple in colour and have either a smooth or curly shape. i am growing the russian kale.it is supposed to be one of the healthiest plant foods in existence!

 let me tell you why it is so good.

  • kale is loaded with all sorts of valuable elements which have medicinal value.
  • it is said to be the most nutritious foods in the world.
  • kale, like other leafy greens, is very high in antioxidants. and we all know that antioxidants are the buzzword in food these days.
  • this luscious green, is a good source of minerals .most of us don’t get enough of and are usually deficient.
  • my sole reason to grow and eat kale is that it has several properties that make it a weight loss friendly food. it is very low in calories but still has considerable bulk that makes you feel full.

how to use kale in your diet

adding kale to your diet is rather simple. you can basically add it to your salads or use it in recipes of your regular cuisine.

kale chips are a popular snack and they are very easy to make. just drizzle some extra virgin olive oil or any light oil of your choice on the kale. sprinkle some salt and bake in an oven until crisp and dry. isn’t that simple and a super healthy snack to munch on?

a lot of people drink smoothies with all sorts of ingredients. add kale to boost the nutritional value. (for the love of god i can never think of having these smoothies!)

being a vegetarian and lactose intolerant, it is imperative to dramatically enhance my nutrient intake. I have started loading up on kale.

i harvested the kale leaves and gingerly munched on one leaf to check how it tasted. it was actually nice and crispy. it is great in salads but i wanted to make something awesome. i stood pondering in the kitchen and ended up making this easy-peasy homemade healthy kale frittata.

healthy homemade kale frittata?

yes, i eat eggs and i think that they are such an amazing addition to any dish. what is a frittata?

it is an egg-based italian dish similar to an omelette or quiche. enriched with additional fresh ingredients such as meats, cheeses, vegetables or even leftovers. frittata roughly means fried although they are just baked eggs. you can use spinach if you do not have kale but it would taste different.

try this awesome cauliflower frittata as well. This Kale quiche cups too are great appetisers.

recipe for healthy homemade kale frittata

INGREDIENTS

bunch of kale leaves

4 eggs

2 onions sliced fine

½ tsp chilli flakes

4 pods garlic sliced fine or crushed

½ tsp turmeric

1 tsp butter to grease your casserole

½ tsp mixed herbs like oregano, thyme, basil.

1tbsp olive oil or any vegetable oil

2 tbsp of shredded mozzarella or parmesan cheese

1 tbsp of fresh cream or 1/4th cup milk

½ cup of water

salt to taste

few pine nuts or walnuts

METHOD

saute healthy homemade kale frittata
healthy homemade kale frittata cooking
bake healthy homemade kale frittata

chop the onions and garlic pods finely.

firstly, heat a skillet pour the olive oil and add the onions.

if you have an oven-proof skillet then this dish is much easier to prepare. but i don’t, so i finished the baking in a pyrex dish. sprinkle a little salt over the onions; they have to roast to a beautiful golden colour.

chiffonade kale
Kale

in the meantime, you can chiffonade the kale leaves. (chiffonade—pronounced “shif-oh-nod”. a knife technique used for cutting herbs and leafy vegetables such as lettuce into thin strips or ribbons) wash and rinse them nicely. kale has a thick stem. fold the leaf in half, lay it on the chopping board. now trim out the stem which cuts easily. do this to all the leaves. next, roll them tightly and chop into thin ribbons.

meanwhile, the onions are nicely done, golden brown in fact.

it’s time to add the garlic and sauté a little.

subsequently, add the chopped kale and let it cook till all the juices run out.check if the kale is done. sprinkle a little salt as that would help in the leaves releasing more water. if the kale doesn’t cook in its own water then add half a cup of water.

in the meantime, break the eggs in a bowl. add the cream or milk, salt, turmeric and chilli powder if you want. add chilli flakes; it is optional

check the kale. must be been done by now. if you are using an oven-proof skillet, then pour the eggs. cook until the eggs are done at the bottom.

sprinkle the shredded cheese and transfer the skillet to a preheated oven and bake.

healthy homemade kale frittata casserole

bake healthy homemade kale frittata
baked frittata

if you are using a glass bowl then grease an ovenproof dish. transfer the cooked kale into the dish. pour the eggs and sprinkle the cheese and mixed herbs.

top with some pine nuts or walnuts for a little crunch. bake in a pre-heated at 250degrees for ten minutes. the eggs are cooked nicely brown and crusty.

if you are a cheese lover then garnish with thinly sliced cheese. cut the frittata like a pie and serve with garlic bread or any bread of your choice. i made a whole wheat flatbread or roti. cut it into segments and place a frittata piece over it.

healthy homemade kale frittata

take a bite of the frittata and taste the flavours bursting in the mouth. it looks attention-grabbing and is easy to cook.

try this healthy homemade kale frittata to impress yourself and the family.

c’mon…you can do it as my grandson eggs me on.

healthy homemade kale frittata
healthy homemade kale frittata
Print Recipe
healthy homemade kale frittata
healthy homemade kale frittata
Print Recipe
Ingredients
Servings:
Instructions
  1. chop the onions and garlic pods finely.
  2. firstly, heat a skillet pour the olive oil and add the onions.
  3. if you have an oven-proof skillet then this dish is much easier to prepare. but i don’t, so i finished the baking in a pyrex dish. sprinkle a little salt over the onions; they have to roast to a beautiful golden colour.
  4. in the meantime, you can chiffonade the kale leaves. (chiffonade—pronounced "shif-oh-nod"- is a knife technique used for cutting herbs and leafy vegetables such as lettuce into thin strips or ribbons) wash and rinse them nicely. kale has a thick stem. fold the leaf in half, lay it on the chopping board and trim out the stem which cuts easily. do this to all the leaves.then roll them tightly and chop into thin ribbons.
  5. meanwhile, the onions are nicely done, golden brown in fact.
  6. it’s time to add the garlic and sauté a little.
  7. next, add the chopped kale and let it cook till all the juices run out and the kale is done. you can sprinkle a little salt as that would help in the leaves releasing more water. if the kale doesn’t cook in its own water then add half a cup of water.
  8. in the meantime, break the eggs in a bowl; add the cream or milk, salt, turmeric and chilli powder if you want. i added chilli flakes.
  9. check the kale. must be been done by now. if you are using an oven-proof skillet, then pour the eggs. cook until the eggs are done at the bottom. sprinkle the shredded cheese and transfer the skillet to a preheated oven and bake.
  10. if you are using a glass bowl then grease an ovenproof dish. transfer the cooked kale into the dish, pour the eggs and sprinkle the cheese and mixed herbs. top with some pine nuts or walnuts for a little crunch. bake in a pre-heated oven till the eggs are cooked nicely brown and crusty at 250 degrees for ten minutes approximately.
  11. if you are a cheese lover then garnish with thinly sliced cheese. cut the frittata like a pie and serve with garlic bread or any bread of your choice.
Recipe Notes

1. add kale instead of spinach

2. you can also make a cauliflower frittata

3. nuts are optional

Harjeet Kaur

Harjeet Kaur

My writing was limited to school essays and projects for my kids and out of the blue, my writing career began with writing articles for the magazine section of a reputed national newspaper. I rediscovered my best subject at school and began writing with gusto. I had a weekend column in the newspaper which was well appreciated. I started off writing about Interiors and Gardens and later diverse topics like Fashion, trends, food and events in the city. Juggling my time between various jobs down the years and my writing, I have written content for fliers, brochures for colleges, speeches, social media content and also website content. I love writing and I am open to writing on a plethora of topics. My blog has some interesting insights into my life and travels but now it is mainly a food blog as I am growing organic vegetables and cooking my own produce is very therapeutic. Read my blogs to know me better. I write from my heart and what I write is what I feel... I feel a feel, A funny feel A funny feel, feel I! If you feel the feel I feel You'll feel the same as I!!

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Comments 28

  1. This seems to be a yummilicious dish. Will surely try this sooner

  2. Alpana says:

    I often make Kala paratha. It tastes very similar to methi paratha. will try your version as well.

  3. here in USA kale is most popular green and used in variety of american cuisine..i know that it is nutrisiuos but could find the way how to add this in my diet apart from using this as a salad. your recipe sounds so amazing..please share more recipes by using kale, would love to learn ( if possible without eggs)

  4. Samar says:

    Thanks for the recipe!

  5. I simply love eggs and any egg based dish. Kale sounds like a green with a lot of nutrients. And your recipe for Kale frittata sounds very interesting. Shall definitely try it out.

  6. We had this for dinner last night and now while reading your post I have a big smile on my face.

  7. Simrit Bedi says:

    I have had frittata in the restaurant. Have never tried making one! Your recipe looks really delicious. Will try it out soon

  8. Arushi Seth says:

    I have heard a lot about Kale but dont think have ever tried it. Your recipe sounds delicious and of course healthy too. Will try it soon

  9. We make frittatas quite often at home but would love to try your recipe with a twist of kale! Thanks for sharing!

  10. Fantastic recipe! I am going to try this as soon as the lockdown gets lifted and I get my hands on #kale
    #DiaryOfAnInsaneWriter #BlogchatterA2Z

  11. One more recipe with my fav ingredient egg, I am definitely going to give it a try Harjeet.

  12. PraGun says:

    I have never tried kale, but I think i have seen it in the nearby kitchen garden and had always ignored it thinking some cabbage fusion. since you have listed so many benefits of it and even called it the healthiest plant food I’m now curious to try it for sure. Haven’t even tried frittata ever but do make Spanish and loaded omelet so this seems to be an easy experiment for me with exotic name in breakfast as me to a very desi Indian cook.

    • Harjeet Kaur says:

      Thanks Pragun…it is a superfood…u shud try it..it is so expensive in the market..we don’t get it here so I am growing it. U shud try growing it. It is just a fancy name but easy.

  13. Kale chips are new for me and it’s so easy to make them. Kale is very healthy but I have not tried my hands on making any dish apart from salads. Kale frittata looks tempting, will try this out someday.

  14. Samira Gupta says:

    You are so lucky to have a kitchen garden! Its really a boon! Your recipe is interesting. I don’t eat Eggs but will try it out for my son’s. Thanks for sharing.

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