Equipment
Ingredients
Vegetables and Aromatics
- 30 ml olive oil
- 1 yellow onion, finely diced
- 200 g carrots, peeled and coarsely grated
- 2 garlic, minced
Spices and Flavorings
- 15 g harissa paste
- 5 g kosher salt
- 3 g ground caraway
- 3 g ground coriander
- 2 g ground turmeric
Eggs and Herbs
- 8 large eggs, room temperature
- 15 g fresh parsley, finely chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 260 kcal
- Protein
- 14 g
- Carbohydrates
- 12 g
- Fat
- 18 g
- Fiber
- 3 g
- Sugar
- 5 g
- Sodium
- 704 mg
- Saturated Fat
- 4 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 372 mg
- Potassium
- 414 mg
- Calcium
- 105 mg
- Iron
- 2.9 mg
- Magnesium
- 30 mg
- Phosphorus
- 241 mg
- Zinc
- 1.6 mg
- Vitamin A
- 593 mcg
- Vitamin C
- 13 mg
- Vitamin D
- 2.0 mcg
- Vitamin E
- 2.5 mg
- Vitamin K
- 73 mcg
- Vitamin B6
- 0.3 mg
- Vitamin B12
- 0.9 mcg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.52 mg
- Niacin
- 0.7 mg
- Folate
- 70 mcg
- Water
- 159 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Position an oven rack about 15 centimeters below the heat source and preheat the broiler.
Heat the olive oil in the ovenproof skillet over medium heat. Add the diced onion and saute until softened, about 5 minutes. Stir in the grated carrots, minced garlic, ground caraway, ground coriander, and ground turmeric. Cook for another 4 minutes until the carrots are tender.
In a large mixing bowl, whisk the eggs vigorously until frothy and uniform. Whisk in the harissa paste, kosher salt, and finely chopped fresh parsley.
Pour the egg mixture into the skillet directly over the sauteed vegetables. Stir gently once to distribute the ingredients evenly. Let the mixture cook undisturbed over medium-low heat until the edges begin to set and the bottom is lightly browned, approximately 5 to 7 minutes.
Transfer the skillet to the oven under the broiler. Broil until the top of the frittata is puffed, golden brown, and completely set in the center, about 3 minutes. For food safety, ensure the internal temperature of the eggs reaches 74C or 165F.
Remove the skillet from the oven using a thick towel or mitt. Let the frittata rest for 5 minutes before slicing into wedges. Serve warm or at room temperature.
Chef's Notes
- To prevent sticking in a stainless steel skillet, ensure the oil and vegetables are thoroughly hot before adding the egg mixture. The sudden heat helps create a non-stick barrier.
- Adjust the harissa paste based on your heat tolerance. Traditional Tunisian dishes are quite spicy, but you can reduce the harissa to a single teaspoon for a milder flavor.
- If your carrots are exceptionally fresh and wet after grating, squeeze them lightly in a paper towel to remove excess moisture so the frittata sets properly.
- Always remember that the handle of the skillet will be scorching hot after coming out from under the broiler. Leave an oven mitt draped over the handle as a reminder.
Storage
Refrigerator: 3 days — Store in an airtight container. Condensation may occur.
Reheating: Reheat gently in a low oven or microwave in 15-second bursts to prevent the eggs from turning rubbery.
Troubleshooting
The bottom of the frittata burns before the top sets
Cause: Stovetop heat was too high during the initial frying phase
Fix: Move the skillet to the broiler immediately if you smell heavy browning, even if the center is still runny
Prevention: Maintain medium-low heat once the eggs are added and monitor the edges closely
Frittata is watery and lacks firm structure
Cause: Carrots released excess moisture into the egg mixture
Fix: Cannot be fixed once cooked
Prevention: Ensure the carrots are sauteed long enough to cook off their natural moisture before adding the eggs
Cultural Context
In Tunisia, egg dishes known as tajines are distinctly different from the slow-cooked stews of Morocco. They resemble a thick, heavily spiced frittata or crustless quiche, usually baked in an oven or cooked on the stovetop. They feature robust spice profiles, prominently utilizing caraway and coriander, alongside vegetables, cheeses, or meats.
