What’s gluten-free, grain-free, dairy-free, egg-free, refined sugar-free, plant-powered, and most importantly delicious? This simple frittata recipe from guest blogger, The Mostly Vegan! Perfect for breakfast, lunch, or dinner, this frittata is made with just 10-ingredients and even introduces an egg-substitute we’re sure you’ll be obsessed with!
Have you ever cooked with chickpea flour before?
It’s literally made from grinding up dry chickpeas (also known as garbanzo beans) until they take on the consistency of a grain flour. Chickpea flour is low in fat, high in fiber and plant-protein, and packed with nutrients like folate and iron… I’m officially obsessed!
Chickpea flour has been around forever, most prominently in traditional Indian and Mediterranean cuisines (think falafel and socca). With the growth in popularity of gluten-free diets, it’s become a regular swap in a wide variety of baked goods, and, for those of us practicing a plant-based diet, it serves as a tasty and healthy substitute for eggs in dishes like this simple frittata recipe.
Looking for more gluten-free goodness? For a healthy snack try these raw, Berry Protein Bars!
Start by mixing your chickpea flour with water, dried rosemary, salt, pepper, and a bit of nutritional yeast to form a batter. The chickpea batter is then poured directly into a skillet with sautéed red potatoes, asparagus, garlic, and a handful of kale (the kale is optional, but I’m all about sneaking in chlorophyll-rich greens wherever I can).
The frittata is left to set up for a few minutes on the stovetop and then into the oven it goes!
Thirty minutes later, you’ve got yourself an oh-so-satisfying breakfast, dinner, or even a crowd pleasing brunch.
Straddling the divide between a frittata and a quiche, the chickpea flour becomes crispy and crust-like on the edges once baked, but remains egg-like and custardy in the center. Serve it alongside a yummy salad, like this grapefruit and avocado version, and you’ve got one satisfying meal!
Just like a traditional egg-based frittata, this makes the perfect, clean-out-your-fridge kind of meal: Feel free to throw in whatever veggies you have hanging out in your crisper drawer. This simple frittata recipe is kind of foolproof that way.
So get yourself some chickpea flour and whip up the healthiest and tastiest frittata of your life.
veggie-powered simple fritta recipe
Prep Time: 15 minutes | Cook Time: 40 Minutes
Serving Size : 4
2 cups chickpea (garbanzo bean) flour* (see author note)
1 teaspoon sea salt
1/4 teaspoon black pepper
2 tablespoons nutritional yeast
1 teaspoon dried rosemary
2 tablespoon extra-virgin olive oil
1 cup small red or white potatoes, chopped
1 cup asparagus, chopped
2 cloves garlic, minced
1 cup lacinato kale, tough ribs removed & chopped
Preheat oven to 400 F. Combine chickpea flour, salt, pepper, rosemary, and nutritional yeast in a bowl with 2 1/2 cups water. Whisk until smooth and set aside.
Place potatoes in a microwave safe bowl and microwave until very soft, about 2 minutes (pre-steaming the potatoes helps cut down on sauté time).
Heat olive oil in a 10 inch cast iron skillet (or any oven safe skillet) over medium-high heat. Add potatoes, asparagus, and garlic to skillet and sauté until veggies are soft and golden brown, 5 – 7 minutes. Next, add kale, season with sea salt and pepper and sauté 1 minute more until kale is wilted.
Add chickpea flour mixture to pan and allow to cook for 5 minutes, until edges begin to brown. Transfer skillet to oven and cook for 30 – 35 minutes, until frittata is set and top begins to brown.
Remove from oven and allow to cool for 10 minutes before slicing and serving.
Leftovers can be kept in the refrigerator for up to 3 days. Reheat in a 375 F oven for 15 minutes.
* AUTHOR NOTE: You can find chickpea flour at most grocery stores. Or you can choose to make your own by blending 1 cup of dried garbanzo beans in a high speed blender (like a VitaMix) for about a minute. Sift flour before using to remove any larger pieces of beans.