How to Prepare a High-Iron Spinach and Mushroom Frittata

A frittata, in essence, is Italy’s open-faced omelet, and it’s a perfect option for any meal of the day. Frittatas are not only delicious and easy to make, but they can also be a nutritious addition to your diet. If you’re looking to boost your iron intake without relying solely on red meats, a spinach and mushroom frittata is a fantastic choice. Spinach is well-known for its high iron content, while mushrooms add an umami flavor that complements the leafy greens perfectly. Here’s your guide to preparing a simple, nutritious, and mouth-watering high-iron spinach and mushroom frittata.

Ingredients:

1 tablespoon of olive oil
½ onion, finely chopped
2 cloves garlic, minced
8 ounces (about 2 cups) of fresh mushrooms, sliced
2 cups of fresh spinach, roughly chopped
8 large eggs
¼ cup of milk (or any milk alternative)
½ cup of grated cheese (Parmesan works well)
Salt and pepper to taste
A pinch of nutmeg (optional)

Equipment:

10-inch oven-safe non-stick skillet or frying pan
Mixing bowl
Whisk
Oven

Preparation Steps:

Preheat the Oven and Prep Ingredients: Begin by preheating your oven to 375°F (190°C). While the oven is heating, prepare your vegetables. Clean the mushrooms with a damp cloth and slice them. Peel and mince the garlic and finely chop the onion. If using pre-washed spinach, give it a rough chop to reduce its volume; if not, make sure to wash it thoroughly.
Sauté the Vegetables: Heat the olive oil in your oven-safe skillet over medium heat. Add the onions first and sauté them until they’re translucent and slightly golden. Add the minced garlic and cook for about a minute until fragrant. Now, toss in the sliced mushrooms and cook until they’ve released their moisture and started to brown. Lastly, add the spinach, cooking just until it wilts. Remember to season the vegetables with a little salt and pepper as they cook.
Prepare the Egg Mixture: While the veggies are cooking, break the eggs into a mixing bowl. Add the milk, cheese, a pinch of salt, pepper, and nutmeg (if using) to the eggs. Whisk everything together until well combined.
Combine and Cook: Once your veggies are ready, spread them out evenly in the skillet. Then, pour the egg mixture over the vegetables, making sure everything is well distributed. Let the frittata cook on medium-low heat for about 5 minutes, or until you see the edges starting to firm up.
Finish in the Oven: Carefully transfer the skillet from the stove to the oven. Bake for 15-20 minutes, or until the frittata is set and the top is slightly golden. The cooking time may vary depending on the oven, so it’s good to start checking around the 15-minute mark.
Serve and Enjoy: Once done, remove the frittata from the oven (remember, the handle will be hot!). Let it cool for a few minutes, then slice and serve. A frittata pairs wonderfully with a simple salad, making it a complete and balanced meal.

Tips for the Perfect Frittata:

Non-Stick is Key: Make sure to use a non-stick skillet or a well-seasoned cast-iron skillet to prevent the eggs from sticking.
Veggie Variations: While spinach and mushrooms make for a high-iron option, feel free to experiment with other vegetables.
Cheese Choices: Parmesan adds a nice salty kick, but feel free to use whatever cheese you have on hand. Feta and goat cheese are also delightful options.
Reheats Well: Frittatas are great for meal-prep! Let any leftovers cool, then store them in the fridge. Reheat slices in the microwave or oven for a quick and nutritious meal.

By incorporating iron-rich foods like spinach and complementing them with flavors from mushrooms and cheese, you create a delicious and nutritious meal that’s hard to resist. This spinach and mushroom frittata is not just easy to prepare, but it’s also an excellent way to start your day with a protein and iron boost, enjoy a satisfying lunch, or end your day with a hearty dinner. Enjoy your cooking adventure!