Honey balsamic roasted vegetable frittata with lactose-free cheese and pesto (FODMAP friendly)

When Liddell’s lactose free dairy asked me to develop some recipes, I knew a frittata needed to be involved. As far as I’m concerned, the frittata is Queen of the mid-week dinner, and I have but one frittata recipe; the green Thai frittata. With that in mind, may I introduce the honey balsamic roasted vegetable frittata? It has plenty of cheese, plenty of pesto, and is gluten free, lactose free and FODMAP friendly. Winner winner frittata for dinner, as the saying goes…

HONEY BALSAMIC ROASTED VEGETABLE FRITTATA NOTES

  • The cooking time for the frittata will depend hugely on the size and depth of the dish you use. The deeper the dish, the longer your frittata will take to cook. I recommend checking on it every ten minutes or so.
  • To that end, cook the frittata until it is completely firm – whether that takes more or less time than the suggested cooking time.
  • You can substitute maple syrup or rice malt syrup for the honey if you would prefer. This will lower the FODMAP content a little.
  • Ensure you drain the added ingredients of excess liquid before adding them to the mix to avoid a soggy frittata. Wilting and lightly draining the spinach will also help with this.
  • You can mix up the vegetables and add whatever you like or have in the fridge, but adjust the cooking times accordingly.
  • If you don’t like pine nuts, walnuts are a worthy substitute. You can also use rocket to make a slightly cheaper pesto than the basil version.

Honey balsamic roasted vegetable frittata with cheese and pesto from www.georgeats.com | @georgeats

Balsamic and honey roasted vegetable, cheese and basil pesto frittata

Gluten free, dairy free, lactose free, FODMAP friendly
5 from 1 vote
Prep Time 1 hr
Cook Time 1 hr

Ingredients
  

FOR THE ROASTED CAPSICUMS:

  • 3 medium capsicums
  • OR
  • 1 jar of pre-roasted capsicums without any added onion or garlic – about 150g worth, drained

FOR THE BALSAMIC ROASTED VEGETABLES:

  • 2 tablespoons balsamic
  • 2 tablespoon honey
  • 1/2 tablespoon olive oil
  • 1 teaspoon fine salt
  • Good crack of pepper
  • 500 g pumpkin
  • 1 medium carrot
  • 1 medium zucchini

FOR THE DAIRY FREE PESTO:

  • 1 large bunch of basil save a few leaves for garnish
  • 1/2 cup pine nuts or walnuts
  • Juice of 1 lemon
  • 1/4 cup olive oil
  • Pinch of salt

FOR THE FRITTATA:

  • 5 extra large eggs
  • 1/4 cup Liddells full cream lactose free milk or any plant based milk
  • 1/2 teaspoon fine salt
  • Good crack of fresh pepper
  • 100-150 g freshly grated Liddells cheese
  • 1/2 cup dairy free pesto recipe above
  • 1/2 cup sundried tomatoes well drained of excess oil
  • 1/4 cup olives pitted and well drained of excess oil
  • 2 cups wilted spinach
  • 1 batch balsamic and honey roasted vegetables
  • 1 batch roasted capsicums or 150g jarred roasted capsicums well drained
  • Handful of cherry tomatoes

Instructions
 

TO MAKE THE ROASTED CAPSICUMS

  • Preheat the oven to 220 degrees Celsius or 420 degrees Fahrenheit. Place the capsicums on a lined baking tray and cook for 30 minutes to an hour, until the flesh is soft and the skin is blistered and blackened. Remove from the tray with tongs and place into a bowl. Cover the bowl and allow the capsicums to sweat while you roast the vegetables. Alternatively, drain your roasted jarred capsicums, preheat the oven and move onto the next step.

TO MAKE THE BALSAMIC AND HONEY ROASTED VEGETABLES

  • Grease your frittata dish and set aside.
  • Whisk the honey, balsamic vinegar, olive oil and seasonings together in a large bowl. Add the chopped vegetables and stir thoroughly to coat. Place all the mixture (liquid included) onto a lined baking tray and into the 220 degree oven. Cook for 30 minutes or until the pumpkin has softened. Turn the oven to grill and grill the vegetables until they take on a golden colour. Set aside. Turn the oven down to 180 degrees Celsius.

TO MAKE THE DAIRY FREE PESTO

  • Combine all the ingredients together in a high-speed food processor and blend until smooth. Adjust for seasoning and set aside.

TO MAKE THE FRITTATA:

  • Crack the eggs into a large mixing bowl and whisk until they are smooth. Add the milk, seasoning and pesto and continue to whisk until the mixture is green. Add in all the remaining ingredients, mixing gently to combine as you go. Reserve a few pieces of capsicum and a few cherry tomatoes to top the frittata with, and finish with them. Place the frittata into the oven for 45-60 minutes or until the frittata is completely cooked through and firm. The cooking time will depend largely on the baking dish you use. Once completely cooked through, remove from the oven and serve warm with remaining pesto and basil leaves.

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