Quick & Easy

Kidney bean, onion and rocket frittatas with avocado dressing

Kidney beans are a great source of protein, complex carbohydrates, minerals and several vitamins. However, they do lack the full spectrum of essential amino acids, so­ serve the frittata with a slice of wholegrain bread or scatter it with sesame seeds to get them all.
kidney bean, onion and rocket frittatas with avocado dressing



1.Preheat oven to 180°C/350°F.
2.Cut each onion into four thick slices. Place onion and tomatoes, in a single layer, on a large oven tray. Brush all over with 1 tablespoon of the oil; sprinkle with cumin, then season. Bake for 15 minutes or until tomatoes have softened. Remove tomatoes; cover with foil to keep warm. Bake onions a further 5 minutes or until golden and tender.
3.Combine egg, buttermilk and chopped rocket in a medium bowl; season. Oil four 14cm (5½-inch) ovenproof mini frying pans with remaining oil; divide onion slices and beans among pans. Heat pans over medium heat, add a quarter of the egg mixture to each pan; cook for 2 minutes or until mixture is half set. Transfer pans to oven; bake for 13 minutes or until just set.
4.Meanwhile, mash avocado in a medium bowl; stir in juice, yoghurt and herbs. Season to taste.
5.Turn frittatas out onto serving plates; top with tomatoes, extra rocket and a spoonful of avocado dressing.

You can also make the frittata in a 21cm (8½-inch) frying pan (base measurement), however you will need to cook the egg mixture in step 3 for 5 minutes or until half set, then bake it for 15 minutes or until set.


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