Asparagus, pea & feta frittata

Posted: Dec 15 2020

Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis share the recipe for a high fibre and folate frittata.

Serves: 4
Prep Time: 15 minutes
Cook Time: 30 minutes


  • 250 g baby potatoes, halved
  • 1 tablespoon olive oil, plus ¼ cup extra
  • 2 bunches asparagus, cut into 5cm lengths
  • 1 cup podded peas (or frozen)
  • 4 spring onions, thinly sliced
  • 6 eggs, lightly beaten
  • ¼ cup reduced-fat milk
  • Pinch of salt and cracked black pepper
  • 100g feta, crumbled
  • 1 bunch of parsley, leaves picked
  • ¼ cup pine nuts, toasted
  • 40g parmesan
  • 1 garlic clove
  • 1 lemon, juiced


1. Preheat oven to 180° (fan-forced).

2. Bring a medium saucepan of water to the boil over high heat. Boil potatoes for 8-10 minutes or until soft when pierced with a knife.

3. Meanwhile, heat one tablespoon oil in a medium frying pan over medium-high heat. Cook asparagus for 2-3 minutes or until starting to become golden and tender. Remove pan from heat and add peas, spring onions and potatoes.

4. Whisk eggs, milk, salt and pepper together in a small bowl. Pour over vegetables in the frying pan, then scatter over feta. Bake for 12-15 minutes or until golden and cooked through.

5. While the frittata is baking, make a parsley pesto. Combine parsley, pine nuts, parmesan and garlic in a small food processor. Blitz until smooth, then stir through ¼ cup oil. Taste and add lemon juice to your liking.

6. To serve, turn frittata out onto a clean chopping board and cut into wedges. Serve with a drizzle of parsley pesto.

Cooking Tip: Pesto doesn’t have to be kept traditional. We’ve used parsley, but why not try not aromatic coriander or spicy rocket to find your favourite.

Nutrition Tip: Similar to other green vegetables, asparagus is a good source of fibre and folate

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Posted: Dec 15 2020


The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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