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Lentil-Quinoa Frittata Bars

Posted May 04 2012 3:24pm

I followed through on my promise to myself in yesterday’s post and have set about on a full-fledged cleaning tear. The pantry and refrigerator are scoured  to their bright and shiny sheen of yore, and now I’m on to the closets. Oh, the glamour! I especially need to finish going through Nick’s old toys and deliver those he’s outgrown to Goodwill before he returns home and declares every last item a long lost favorite.

In the midst of scrubbing, mopping, and heaving bags to my trunk (toys) and garbage (too gross to detail), I’ve removed my rubber gloves to write about my power breakfast bar. No oats, peanut butter, or brown rice syrup here: I’m talking about a savory frittata bar that you can make ahead and eat for a quick weekday breakfast on the go. 

Lentils, quinoa and some sautéed green onions make up the filling, providing serious sustenance for the entire morning, as well as structure to the eggs so that the frittata can be cut into bars.  I used some leftover lentils I cooked for a salad, but canned, rinsed lentils (such as Eden Organics and Westbrae brands ) make these bars even easier. Canned, rinsed black beans would be a smashing swap, too.

I love these bars cold, but you can warm them up for 15 to 20 seconds in the microwave, too (wrap in a paper towel—don’t re-warm for too long or the eggs will become rubbery). To store, tightly wrap the individual bars in foil or plastic wrap. You can freeze these for a few weeks, too (tightly wrap as described then seal in an airtight container or zipper top bag); thaw the individual bars overnight in the refrigerator and you’ll be good to go in the morning.

Have a great weekend. I’m going to spend mine staring at my pristine pantry.

Lentil & Quinoa Frittata Bars

A frittata is an Italian omelet in which the filling ingredients are mixed with the beaten eggs and the mixture is baked or broiled until set. Don’t relegate it to the land of brunches: make it ahead, let it cool, then store it in the refrigerator for weekday frittata bars on the go.

Makes 12 bars

Preheat oven to 350°F (180°C)
8-inch (20 cm) square glass baking dish, sprayed with nonstick cooking spray (preferably olive oil)

6          large eggs        6
1/2 tsp fine sea salt     2 mL
1/4 tsp freshly ground black pepper   1 mL
2 tsp    extra virgin olive oil    10 mL
1 cup   chopped green onions 375 mL
1-1/4 cups        cooked quinoa (see below), cooled     375 mL
1 cup   cooked lentils (I love canned lentils!)  250 mL
1/4 cup            freshly grated Parmesan cheese          60 mL

1.         In a large bowl, beat eggs, salt and pepper until blended. Set aside.
2.         In a large skillet, heat oil over medium-high heat. Add green onions; cook, stirring, for 3 to 4 minutes or until softened. Stir in quinoa and lentils and  cook, stirring, for 1 minute.
3.         Spread quinoa mixture in prepared baking dish and pour egg mixture over top. Sprinkle with cheese.
4.         Bake in preheated oven for 23 to 28 minutes or until golden and set. Let cool on a wire rack for at least 10 minutes before cutting into bars. Serve warm or let cool completely.

Cooked Quinoa:
To prepare 1-1/2 cups of cooked quinoa, combine 1/2 cup quinoa and 1 cup water in a small saucepan . Bring to a boil over medium-high heat. Reduce heat to low, cover and simmer for 12 to 15 minutes or until liquid is just barely absorbed. Remove from heat. Cover and let stand 2 to 3 minutes. Transfer to a bowl, fluff with a fork, and cool completely for use in the cookies.
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