Best 9 Frittata With Brown Rice Peas And Pea Shoots Recipes

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Frittata with brown rice, peas, and pea shoots is a delicious and healthy dish that can be served for breakfast, lunch, or dinner. It is packed with protein, fiber, and vitamins, and it is also a good source of iron and calcium. This frittata is made with brown rice, which is a whole grain that is higher in fiber and nutrients than white rice. Peas and pea shoots are both good sources of vitamins A, C, and K, and they also contain antioxidants that can help to protect your cells from damage. This frittata is also made with eggs, which are a good source of protein and healthy fats.

Check out the recipes below so you can choose the best recipe for yourself!

FRITTATA WITH BROWN RICE, PEAS AND PEA SHOOTS



Frittata With Brown Rice, Peas and Pea Shoots image

I often add leftover rice to gratins, something I learned to do in Provence. Here I decided to make a substantial frittata instead, with rice as part of the filling. Although I used brown rice, Calrose, basmati and jasmine rice also work well.

Provided by Martha Rose Shulman

Categories     dinner, weekday, main course

Time 1h

Yield 6 servings.

Number Of Ingredients 11

1 pound fresh peas, shelled (about 3/4 cup)
6 ounces pea shoots (1/2 big bunch), curly tendrils removed and discarded
2 tablespoons extra virgin olive oil
1 bunch young spring onions or scallions, cleaned and finely chopped (about 1/2 cup)
Salt and freshly ground pepper
2 tablespoons chopped fresh tarragon
1 tablespoon chopped chives
1 tablespoon chopped fresh parsley
1 cup cooked brown rice, long-grain or short-grain (may substitute cooked basmati or jasmine rice)
7 eggs
2 tablespoons milk

Steps:

  • Steam the peas over an inch of boiling water for 4 minutes, until just tender. Transfer to a bowl. Add the pea shoots to the steamer and steam 2 to 3 minutes, until just wilted. Remove from the heat and allow to cool until you can handle them. Do not discard the steaming water; pour it into a measuring cup. Squeeze out excess water from the pea shoots and chop medium-fine. You should have about 1 cup chopped leaves and tender stems.
  • Heat 1 tablespoon of the olive oil over medium heat in a medium skillet and add the chopped spring onion or scallions. Cook, stirring, until wilted, about 3 minutes. Stir in the pea shoots and stir together for about a minute. Season to taste with salt and pepper. Add the peas, tarragon and parsley and about 1/4 cup of the steaming water, turn up the heat and cook, stirring, until the liquid has evaporated. Remove from the heat.
  • Beat the eggs in a large bowl. Add about 1/2 teaspoon salt (or to taste), freshly ground pepper, and the milk. Stir in the rice, chives and pea mixture and combine well.
  • Heat the remaining oil in a 10-inch, preferably nonstick pan over medium-high heat until a drop of egg sizzles and sets within seconds of being added to the pan. Stir the frittata mixture and add it to the pan, scraping in every last bit with a rubber spatula. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked during the first couple of minutes of cooking, turn the heat down to low, cover the pan and cook over low heat for 10 minutes, shaking the pan gently every once in a while. From time to time remove the lid and loosen the bottom of the frittata with a wooden spatula, tilting the pan, so that the bottom doesn't burn. The eggs should be just about set; cook a few minutes longer if they're not.
  • Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 3 minutes, watching very carefully to make sure the top doesn't burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn't sticking and allow it to cool for at least 5 minutes and for up to 15. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges and serve hot or warm or at room temperature.

Nutrition Facts : @context http, Calories 178, UnsaturatedFat 7 grams, Carbohydrate 13 grams, Fat 10 grams, Fiber 3 grams, Protein 9 grams, SaturatedFat 2 grams, Sodium 347 milligrams, Sugar 2 grams, TransFat 0 grams

FRITTATA WITH RED PEPPERS AND PEAS



Frittata With Red Peppers and Peas image

This is one of the best destinations I can think of for frozen peas, and reason enough to have a bag on hand in your freezer at all times. Red peppers keep very well in the refrigerator, and you can also use jarred red peppers for this if you don't have a fresh one on hand. The frittata looks beautiful on a buffet.

Provided by Martha Rose Shulman

Categories     brunch, dinner, easy, lunch, weekday, appetizer, main course

Time 1h

Yield 6 servings

Number Of Ingredients 9

2 tablespoons extra virgin olive oil
2 bunches scallions, trimmed and cut in thin slices
1 large red bell pepper, seeded and diced
1 to 2 plump garlic cloves (to taste), minced
Salt and freshly ground pepper
1 cup frozen peas, thawed (you can do this by covering with boiling water for 10 minutes, then draining)
10 large or extra-large eggs
3 tablespoons low-fat milk
2 tablespoons minced flat-leaf parsley

Steps:

  • Heat one tablespoon of the olive oil in a 12-inch nonstick frying pan over medium heat and add the scallions and red pepper*. Cook, stirring often, until the scallions are tender and the red pepper beginning to soften. Add the garlic, salt (about 1/2 teaspoon), and a few twists of the pepper mill, and continue to cook until the pepper is tender, another 3 to 5 minutes. Stir often. Remove from the heat and scrape into a bowl. Rinse and dry the pan.
  • Beat the eggs in a large bowl. Stir in 1/2 teaspoon salt, some freshly ground pepper, the milk, peas, parsley, and the cooked scallions and red pepper.
  • Heat the remaining olive oil over medium-high heat in the 12-inch nonstick skillet. Hold your hand above it; it should feel hot. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.
  • Turn the heat down to low, cover (use a pizza pan if you don't have a lid that will fit your skillet), and cook 10 minutes. From time to time remove the lid and loosen the bottom of the frittata with a wooden spatula, tilting the pan, so that the bottom doesn't burn. It will however turn a deep golden brown. The eggs should be just about set; cook a few minutes longer if they're not. Meanwhile, light the broiler.
  • Finish the frittata under the broiler for 1 to 3 minutes, watching very carefully to make sure the top doesn't burn (at most, it should brown very slightly, and it will puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn't sticking, and allow it to cool for at least 5 minutes and for up to 15. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve warm, at room temperature, or cold.

Nutrition Facts : @context http, Calories 217, UnsaturatedFat 9 grams, Carbohydrate 9 grams, Fat 14 grams, Fiber 3 grams, Protein 14 grams, SaturatedFat 4 grams, Sodium 454 milligrams, Sugar 4 grams, TransFat 0 grams

FRITTATA WITH PEAS, HERBS AND FETA OR PARMESAN



Frittata With Peas, Herbs and Feta or Parmesan image

This frittata is just one good reason to stock peas in your freezer. My favorite herbs to use are tarragon and chives.

Provided by Martha Rose Shulman

Categories     breakfast, easy, quick

Time 30m

Yield Serves 2

Number Of Ingredients 7

4 eggs
1 tablespoon milk
Salt and freshly ground pepper to taste
1/3 cup fresh peas, steamed or cooked in salted boiling water for 4 to 5 minutes, or 1/3 cup thawed frozen peas
2 to 3 tablespoons chopped fresh herbs, like chives, tarragon or parsley
1 tablespoon, tightly packed, freshly grated Parmesan, or 1 ounce feta, crumbled
2 teaspoons extra virgin olive oil

Steps:

  • Beat the eggs and milk in a bowl with salt and pepper to taste. Stir in the peas, chopped herbs, and Parmesan or feta.
  • Heat the olive oil over medium-high heat in a heavy, 8-inch nonstick omelet pan. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture, scraping in every last bit with a heat-proof rubber spatula. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked during the first couple of minutes of cooking, turn the heat down to low, cover and cook 7 to 10 minutes, until the frittata is puffed and just about set. From time to time remove the lid and loosen the bottom of the omelet with a wooden or heat-proof rubber spatula, tilting the pan, so that the bottom doesn't burn. It will however turn golden.
  • If the frittata is still runny on the top, wearing oven mitts, slide the frittata out onto a plate or even better, a saucepan lid that has a handle, reverse the pan over the plate or lid, and holding the two together, flip the plate or lid so that the frittata goes back into the pan on its not-quite-cooked side. Finish for no longer than a minute, then reverse onto a platter. Allow to cool to room temperature, and serve, or chill. Cut into 4 wedges to serve. The wedges pack well and are very portable.

Nutrition Facts : @context http, Calories 217, UnsaturatedFat 9 grams, Carbohydrate 5 grams, Fat 15 grams, Fiber 1 gram, Protein 15 grams, SaturatedFat 5 grams, Sodium 310 milligrams, Sugar 2 grams, TransFat 0 grams

PEA & PASTA FRITTATA



Pea & pasta frittata image

Use up leftovers with this easy mint, pea and pasta frittata, which takes just 20 minutes. It keeps really well - pack into lunchboxes for the next day

Provided by Elena Silcock

Categories     Dinner, Lunch, Pasta, Snack, Supper

Time 20m

Number Of Ingredients 8

5 large eggs
200ml milk
80g parmesan (or vegetarian alternative), finely grated
200g pasta shells, cooked following pack instructions
½ pack mint , chopped
200g frozen peas
1 tbsp butter
green salad , to serve

Steps:

  • Heat the grill to its highest setting. Crack the eggs into a large bowl, whisk in the milk, then combine with half the cheese, the mint, cooked pasta shells and peas, and add a big pinch of seasoning. Melt the butter in a medium ovenproof non-stick frying pan over a medium heat. Tip in the pasta and egg mixture and leave to set for about 5 mins.
  • Scatter the remaining parmesan on top and put under the grill for 10 mins until cooked through, then slide onto a plate. Cut into slices and serve with a green salad.

Nutrition Facts : Calories 597 calories, Fat 25 grams fat, SaturatedFat 12 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 8 grams sugar, Fiber 7 grams fiber, Protein 36 grams protein, Sodium 1 milligram of sodium

PEA AND SPINACH FRITTATA



Pea and Spinach Frittata image

I love breakfast. I start thinking about it as soon as I'm finished with desert - I know I'm crazy. I'm willing to sacrifice hours of sleep to whip up something delectable to start off my day. Luckily - this recipe doesn't require that. Just 10 minutes of your time and a handful of ingredients which you should keep onhand anyways. The result? A healthy breakast that is a definite leap up from a bowl of cereal or the plain-jane bagel.

Provided by MechanicalJen

Categories     Breakfast

Time 10m

Yield 4 serving(s)

Number Of Ingredients 13

cooking spray
1 cup chopped onion
1/4 cup water
1 cup frozen peas
1 cup spinach, chopped coarsely with no stems
6 egg whites
2 eggs
1/2 cup cooked brown rice
1/2 cup skim milk
2 tablespoons romano cheese or 2 tablespoons parmesan cheese
1 teaspoon dried mint
1/4 teaspoon black pepper
1/8 teaspoon salt

Steps:

  • Coat large skillet with cooking spray. Combine onion and water in skillet and bring to a boil over high heat. Reduce heat to medium and cover. Cook for 2 to 3 minutes or until onion is tender.
  • Stir in peas and cook until they are heated through. Stir in spinach. Cook until spinach begins to wilt (about a minute).
  • Meanwhile, combine egg whites, eggs, rice, milk, cheese, mint pepper and salt in medium bowl. Add this to skillet.
  • Cook without stirring until eggs begin to set (about 2 minutes). Run spoon around edge, lifting eggs for even cooking. Remove from heat when eggs are almost set, but surface is still moist.
  • Cover and let stand 3-4 minutes until surface is set.

Nutrition Facts : Calories 173.1, Fat 4.9, SaturatedFat 2.1, Cholesterol 101, Sodium 338.5, Carbohydrate 17, Fiber 2.9, Sugar 3.9, Protein 15

SPRING PEA FRITTATA



Spring Pea Frittata image

Categories     Egg     Vegetable     Breakfast     Brunch     Bake     Sauté     Vegetarian     Kid-Friendly     Quick & Easy     Ricotta     Mint     Spring     Cookie     Sugar Conscious     Kidney Friendly     Pescatarian     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher     Small Plates

Yield Makes 6 servings

Number Of Ingredients 7

2 tablespoons olive oil
1 leek stalk (light part only), sliced thin
1/2 cup fresh peas, blanched and drained
6 large eggs
1 small bunch fresh mint, stems removed, torn into small pieces
Kosher salt and freshly ground black pepper to taste
2 ounces ricotta salata, crumbled (or fresh ricotta or goat cheese)

Steps:

  • 1. Preheat oven to 425°F.
  • 2. Heat the oil in a large ovenproof sauté pan over medium heat. Add the leek and sauté until soft, then add the peas and cook for 2 to 3 minutes more.
  • 3. Meanwhile, in a medium bowl, beat the eggs with 1 tablespoon water.
  • 4. Add the eggs and half the mint to the pan, season with the salt and pepper, and cook, lifting the edges with a spatula to allow the uncooked eggs to flow to the bottom. When the frittata is partly cooked (7 to 10 minutes), sprinkle on the ricotta and transfer the pan to the oven.
  • 5. Bake until puffed, golden, and set, 8 to 10 minutes. Remove and allow to cool slightly. Garnish with the remaining mint to taste and serve.

SNAP PEA FRITTATA



Snap Pea Frittata image

Betty Crocker's Heart Healthy Cookbook shares a recipe! Snap peas provide a simple addition to a traditional frittata that's ready in less than 30 minutes. Perfect if you love Italian cuisine.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 20m

Yield 6

Number Of Ingredients 9

1 tablespoon olive or canola oil
1/2 cup sliced onion
1 teaspoon dried tarragon leaves
1 package (9 ounces) frozen sugar snap peas, thawed
1 cup shredded lettuce
6 eggs
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons grated Parmesan cheese

Steps:

  • Set oven control to broil. Heat oil in 10-inch ovenproof skillet over medium heat. Cook onion in oil 2 minutes, stirring frequently. Stir in tarragon and sugar snap peas; cook uncovered 3 minutes, stirring frequently, until peas are tender. Stir in lettuce.
  • Beat eggs with salt and pepper in medium bowl with wire whisk. Pour over vegetables in skillet. Cook 8 to 10 minutes or until eggs just begin to set.
  • Sprinkle with cheese. Broil 5 inches from heat 1 to 2 minutes or until frittata is golden brown and puffs up.

Nutrition Facts : Calories 130, Carbohydrate 4 g, Cholesterol 215 mg, Fiber 1 g, Protein 9 g, SaturatedFat 2 1/2 g, ServingSize 1 Serving, Sodium 300 mg, Sugar 3 g, TransFat 0 g

SPICY BLACK-EYED PEA AND RICE FRITTATA



Spicy Black-Eyed Pea and Rice Frittata image

Categories     Bean     Egg     Herb     Rice     Brunch     Broil     High Fiber     Lunch     Gourmet     Sugar Conscious     Vegetarian     Pescatarian     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher

Yield Serves 6 as a light main course

Number Of Ingredients 16

3/4 cup dried black-eyed peas
1 medium onion
3 garlic cloves
1 red bell pepper
1/2 teaspoon dried hot red pepper flakes
3 tablespoons unsalted butter
1/2 cup long-grain white rice
2/3 cup water
1 medium zucchini
1 large egg yolk
1 whole large egg
1/4 cup chopped fresh coriander leaves
1 1/2 teaspoons salt
1/4 teaspoon freshly ground black pepper
Tabasco
Accompaniment: Guacamole

Steps:

  • Quick-soak black-eyed peas. In a saucepan simmer peas in water to cover until tender, about 20 minutes, and drain in a sieve.
  • Chop onion and mince garlic. Cut bell pepper into 1/4-inch dice. In a 3-quart kettle cook onion, garlic, bell pepper, and red pepper flakes in 2 tablespoons butter over moderate heat, stirring occasionally, until onion is softened. Add rice and cook, stirring, 1 minute. Stir in water and cook mixture, covered, over low heat until rice is tender and water is absorbed, about 15 minutes.
  • While rice is cooking, coarsely shred enough zucchini to measure 3/4 cup and in a large bowl lightly beat yolk and whole egg. To egg mixture add rice mixture, peas, zucchini, coriander, salt, pepper, and Tabasco to taste, stirring until combined.
  • In a 10-inch non-stick skillet heat remaining tablespoon butter over moderate heat until foam subsides, tilting skillet to distribute evenly. Transfer egg mixture to skillet, spreading top evenly, and cook until underside of frittata is golden and set but top is still wet, about 10 minutes.
  • Preheat broiler while frittata is cooking.
  • Broil frittata about 3 inches from heat until set and top of frittata is golden and crisp, about 8 minutes. With a spatula slide frittata onto a platter.
  • Cut frittata into 6 wedges and serve with guacamole.

FRITTATA WITH RED PEPPERS & PEAS



Frittata with Red Peppers & Peas image

This Frittata with Red Peppers & Peas is ideal for a brunch menu. Or lunch menu. Or dinnertime. It's perfect at any time, really, except maybe dessert.

Provided by My Food and Family

Categories     Dairy

Time 35m

Yield 10 servings

Number Of Ingredients 9

1/4 cup KRAFT Zesty Italian Dressing, divided
12 green onions, thinly sliced
1 large red pepper, chopped
2 cloves garlic, minced
10 eggs
1/4 cup milk
1 pkg. (8 oz.) KRAFT Shredded Italian* Five Cheese with a TOUCH OF PHILADELPHIA
1 cup frozen peas
2 Tbsp. chopped fresh parsley

Steps:

  • Heat 2 Tbsp. dressing in large ovenproof skillet on medium heat. Add onions and peppers; cook and stir 5 min. or until peppers are crisp-tender, adding garlic for the last minute.
  • Whisk eggs and milk in large bowl until blended. Stir in onion mixture, cheese, peas and parsley. Heat remaining dressing on medium-high heat in same skillet. Add egg mixture; cook 4 min. or until partially set, occasionally lifting edge with spatula and tilting skillet to allow uncooked portion to flow underneath. Cover; cook on low heat 10 min. or until center is set. Meanwhile, heat broiler.
  • Broil frittata, 4 inches from heat, 2 to 3 min. or until golden brown. Run knife around edge of pan to loosen frittata. Let stand 10 min. Carefully slide onto serving platter. Cut into wedges to serve.

Nutrition Facts : Calories 180, Fat 11 g, SaturatedFat 5 g, TransFat 0 g, Cholesterol 205 mg, Sodium 310 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 13 g

Tips:

  • Cook the brown rice ahead of time: This will save you time when assembling the frittata. You can cook the rice in a rice cooker or on the stovetop.
  • Use a variety of vegetables: This will give your frittata more flavor and nutrients. Some good options include peas, bell peppers, onions, and mushrooms.
  • Don't overcook the eggs: The eggs should be cooked through, but they should still be slightly runny in the center. Overcooked eggs will be tough and dry.
  • Serve the frittata with your favorite toppings: Some good options include salsa, guacamole, sour cream, and cheese.

Conclusion:

A frittata is a delicious and versatile dish that can be enjoyed for breakfast, lunch, or dinner. It's also a great way to use up leftover vegetables and rice. With a little creativity, you can create endless flavor combinations for your frittata. So next time you're looking for a quick and easy meal, give this brown rice, peas, and pea shoot frittata a try. You won't be disappointed!

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