Black Bean and Roasted Red Pepper Frittata
This healthy whole-grain burger is a great example of using beans in place of meat. Beans provide the protein that every body needs, but with none of the cholesterol that meat supplies. The mix of spices, nutty quinoa, sweet romesco spread and hearty beans, make this burger a satisfying meal for vegetarians and meat-lovers alike.
Ingredients
|
Amount
|
Pecorino cheese, grated
|
½ cup
|
Flat-leaf parsley, roughly chopped
|
2 Tbsp.
|
Kosher salt
|
1 tsp.
|
Fresh oregano, chopped
|
1 tsp.
|
Eggs, beaten
|
10 ea.
|
Black pepper, freshly ground
|
to taste
|
Bread crumbs
|
3 Tbsp.
|
Extra virgin olive oil
|
3 Tbsp.
|
Yellow onion, large, halved and thinly sliced
|
1 ea.
|
Yukon Gold Potato, peeled, ¼" dice
|
1 ea.
|
Black beans, cooked
|
1 cup
|
Red bell pepper, roasted, in ¼" dice
|
½ cup
|
Ricotta cheese
|
¾ cup
|
Method
1. In a large bowl, whisk
together ¼ cup of the pecorino, parsley, ½ teaspoon of salt, oregano, and eggs.
Season with black pepper and set aside.
2. Spray a muffin tin with
vegetable spray and coat each with some bread crumbs. Add about 1 tsp. of the
grated cheese to each muffin.
3. Preheat an oven to
350°F.
4. For the potato bean
mixture: Heat the oil in a sauté pan over medium-high heat. Add the onions
and cook for 3-4 minutes until soft and just starting to color; and potatoes,
and remaining salt, and cook, stirring occasionally, until lightly browned and
soft, about 15 minutes. Remove from the heat and place in a large bowl. Add the
cooked black beans and red peppers stir to combine.
5. For the muffin
tins: Spoon about 2 T. of the bean mixture into each muffin cup, then top
with 1 T. of the ricotta , and sprinkle each with the remaining pecorino cheese.
Stir the egg mixture again and pour into each muffin cup ⅔ of the way up the
sides.
6. Place the muffin pan in
the preheated oven and cook for 10 minutes, or until the center is set. Remove
from the oven and cool for 5 minutes. Run a rubber spatula around the edges of
each cup and remove from the muffin pan.
Yield: 12 portions