Healthy Eritrean and Ethiopian Recipes

Fritata – ፍሪታታ

Eritrean cuisine is a reflection of its diverse cultural influences, blending elements from the nine ethnic groups in Eritrea and the influence from Italian culture due to colonization. Frittata is a testament to this fusion, showcasing a harmonious blend of ingredients and spices that are both comforting and invigorating.

Frittata might be just what you need if you’re looking to spice up your breakfast routine. This flavorful and colorful dish is a staple in Eritrean cuisine especially breakfast, offering a delightful twist on the classic scrambled egg. Wherever you go through out the country, you will find Frittata on menus. Whether you go to the highlands or the lowlands, there is always frittata as a breakfast or snack option.

Reminiscing

I remember as an 8-year-old, I traveled with my dad to Adi Keyih – a town in Eritrea. My brother had already been on that trip a couple of months earlier. So he gave me all the heads-up about where we would be eating breakfast and specifically told me to order the frittata.

On the journed to Adi Keyih, I was filled with excitement and curiosity. It was my first time visiting, and my brother’s stories had only heightened my anticipation. When we finally arrived, my dad got busy with work, so I ended up going to the breakfast place with one of his colleagues.

Walking into the small, bustling café, I felt a mix of nervousness and excitement. I remembered my brother’s enthusiastic description of the frittata and knew exactly what I wanted to order. As I sat down and looked at the menu, my dad’s colleague smiled at me, clearly familiar with the place.

When the waiter came to take our order, I confidently said, “I’ll have the frittata, please.” My dad’s colleague chuckled and asked, “Did your brother tell you to order frittata?” It turned out that he had already been to that café when my brother traveled with our dad.

The frittata arrived, and it was everything my brother had promised. The eggs were perfectly cooked, with a medley of fresh vegetables and aromatic herbs that made each bite a burst of flavor. Thinking back, I am sure it wasn’t anything different than the Frittata my mom cooked at home, but definitely it kept me fuller for longer.

This memory has stayed with me, a testament to the power of food in creating lasting bonds and cherished moments. Every time I make or eat frittata, I am reminded of that special trip to Adi Keyih, the warmth of the café, and the joy of sharing a meal steeped in tradition and family love.

Let’s dive into the simple preparation of this delicious dish.

Ingredients

One of the beauties of frittata is its flexibility. You can easily adjust the ingredients based on what you have on hand. Here’s a basic list to get you started:

• 4 large cage free, organic eggs
• ½ small yellow onion, finely chopped
• 1 medium tomato, finely chopped
• 1 small serrano pepper, finely chopped (optional for a spicy kick)
• 2 cloves garlic, minced
• Fresh basil, chopped
• 1 tbsp. avocado oil
• Fresh rosemary, chopped
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped (for garnish)

Instructions

1. Prepare Your Ingredients:
   • Start by chopping the onion, tomato, and serrano pepper (if using). Mince the garlic.
   • Crack the eggs into a bowl, season with a pinch of salt and pepper.
   • Whisk them until they’re well mixed.
2. Sauté the Vegetables:
   • In a skillet, heat the avocado oil over medium heat.
   • Add the chopped onion and sauté until it becomes translucent.
   • Stir in the minced garlic, rosemary and serrano pepper, cooking for another minute until fragrant.
3. Add Tomatoes:
   • Add the chopped tomatoes to the skillet and cook until they begin to soften and release their juices.
4. Cook the Eggs:
   • Pour the beaten eggs into the skillet, stirring gently to incorporate the vegetables. Add fresh cilantro or parsley and basil.
   • Continue to cook over medium heat, stirring occasionally, until the eggs are fully cooked but still soft.
5. Serve:
   • Serve the frittata hot, accompanied by fresh bread or himbasha (a traditional Eritrean bread) and hot tea.

Tips and Variations

• Add Vegetables: Feel free to add other vegetables like bell peppers, spinach, or mushrooms for extra nutrition and flavor.
• Cheese Addition: A handful of crumbled feta or grated Parmesan can add a delightful creaminess to the dish.
• Protein Boost: For a heartier meal, include cooked chicken, sausage, or even beans on the side.

Enjoy the Taste of Eritrea

Eritrean frittata is more than just a meal; it’s a culinary journey that brings a taste of East Africa to your kitchen. Whether you enjoy it for breakfast, brunch, or even a light dinner, this dish is sure to become a favorite. Its vibrant flavors and simple preparation make it a perfect choice for any occasion.

Try making Eritrean frittata at home and let the rich, aromatic spices transport you to the heart of Eritrea. Happy cooking!

Frittata or Scrambled Egg Frittata

This simple recipe calls for eggs, onions, tomatoes and herbs as ingredients for a hearty, healthy scrambled eggs under 10 minutes.

Print Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Breakfast, Brunch, Light Meal, Snack

Cuisine Eritrean, Ethiopian, Italian

Servings 2

Equipment

• Skillet
• Stove top

Ingredients

  

• 4 large cage free organic eggs
• ½ small yellow onion finely chopped
• 1 medium tomato finely chopped
• 1 small serrano pepper finely chopped (optional for a spicy kick)
• 2 cloves garlic minced
• 1 tbsp. avocado oil
• Salt and pepper to taste
• Fresh cilantro or parsley chopped (for garnish)
• Fresh basil chopped
• Fresh rosemary chopped

Instructions

 

Prepare Your Ingredients:

• Start by chopping the onion, tomato, and serrano pepper (if using). Mince the garlic.
• Crack the eggs into a bowl, season with a pinch of salt and pepper, and whisk them until they’re well beaten.
  

Sauté the Vegetables:

• In a skillet, heat the avocado oil over medium heat.
• Add the chopped onion and sauté until it becomes translucent.
• Stir in the minced garlic, rosemary and serrano pepper, cooking for another minute until fragrant.
• Add the chopped tomatoes to the skillet and cook until they begin to soften and release their juices.
  

Cook the Eggs:

• Pour the beaten eggs into the skillet, stirring gently to incorporate the vegetables. Add fresh cilantro or parsley and basil.
  
• Continue to cook over medium heat, stirring occasionally, until the eggs are fully cooked but still soft.
  

Serve: Serve the frittata hot, accompanied by fresh bread or himbasha (a traditional Eritrean bread) and hot tea.

Keyword 10 minutes recipe, Family-friendly, Quick breakfast, Quick Scrambled Egg