Italian Vegan Chickpea Flour Frittata

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Italian Chickpea Flour Vegan Frittata – Healthy, Oil-Free, Gluten-Free, Plant-Based Breakfast and Brunch Meal for One Recipe

Medium  |  Servings: 2  |  Ready In: 30minutes |  Yield: 1 big frittata

Chickpea Flour creates a healthy, vegan batter that can be used to replace eggs for this plant-based recipe.  Summer vegetables are lightly sautéed with Italian herbs oil-free flavor.  Serve this frittata for an elegant, gluten-free brunch or healthy breakfast.  Add a side salad or roasted potatoes for a satisfying dinner-for-one.

Ingredients

For the Chickpea batter:

For the veggies:

  • 1 small zucchini **
  • ½  red bell pepper **
  • ½  sweet onion **
  • 3 cloves garlic
  • 1 tablespoon fresh thyme
  • ¼ cup fresh basil, chiffonade

How it’s Done:

Preheat your oven to 350F

To make the Frittata chickpea batter:  In a medium bowl, whisk together the chickpea flour, baking powder, salt, pepper, and nutritional yeast.  Add 1 ¼ cup water and whisk well to combine.  Set aside while preparing the veggies.

To oil-free saute the vegetables**:  Heat a small non-stick pan over medium heat.  Dice the zucchini, bell pepper, and onion.  Add the vegetables to the pre-heated pan and cook over medium heat.  Sauté for 7-8 minutes, stirring a few times, until the onions begin to brown around the edges and the peppers are soft.  Mince the garlic and add to the pan.  Add the fresh thyme and fresh basil.  Cook 1-2 more minutes, just until the garlic softens.

To make the Frittata:  Remove the sautéed vegetables from the pan.  Clean out the pan and wipe dry.  Return the pan to medium heat.  Pour the chickpea batter into the pan.  Let cook 2 minutes, until the bottom is set.  Add the sautéed vegetables and cook 2-3 more minutes, just until the bottom is golden brown.  Transfer the whole pan to the preheated oven.  Bake at 350F, 12-15 minutes, until it poofs slightly and is cooked all the way through.  You can use a paring knife to cut into the center – it shouldn’t be runny at all.

Remove from the oven.  Transfer from the pan, slice into wedges.  Garnish with fresh basil and serve.

Yield: 1 frittata

Italian Chickpea Flour Vegan Frittata – Healthy, Oil-Free, Gluten-Free, Plant-Based Breakfast and Brunch Meal for One Recipe

Chef Katie’s Tips

Chickpea Flour, Basan, Garbanzo Bean Flour:  Chickpea flour is sometimes also called Garbanzo bean flour.  In Indian markets, it’s called Besan.  For a gluten-free, Celiac-safe frittata, double-check to make sure your flour is certified gluten-free.

Double-Prep the Veggies:  It’s not a bad idea to double-up the vegetables used for this recipe.  You can cook 2 zucchini, a whole bell pepper, a whole onion, and 6 cloves of garlic.  You’ll only need half of this mix for this recipe.  However, you can use the extra veggies to make another frittata or toss with cooked pasta, cannellini beans, or roasted red potatoes for another dinner.

Use a Scale:  For the best accuracy and quick measuring, use a digital scale to weight out the ingredients for the batter

Quick Spices: If you don’t have any fresh thyme or basil on hand, you can swap these out for 2 teaspoon of a basic Italian spice mix.

 


Nutrition Facts

Serving size: 1/2 of a recipe (14.9 ounces).

Calories 189

  • Total Fat 3 g
  • Saturated Fat 0 g
  • Monounsaturated Fat 1 g
  • Polyunsaturated Fat 1 g
  • Trans Fat 0 g
  • Cholesterol 0 mg
  • Sodium 646 mg
  • Potassium 395 mg
  • Total Carbohydrate 28 g
  • Dietary Fiber 6 g
  • Sugars 6 g
  • Protein 12 g
  • Vitamin A 0 %
  • Vitamin C 0 %
  • Calcium 1 %
  • Iron 1 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 


Shopping and Gear List

  • Deep Besan Chickpea Flour, 4 Pound
  • Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
  • Simply Organic Italian Seasoning Certified Organic, 0.95-Ounce Container

  

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