Frittatas are perfectly suited for weekends, brunch and guests, so that’s exactly what I whipped up today.
These are not Martha Stewart’s frittatas, although I think she would be pleased to eat one (or two, or three). They are packed with fresh vegetables and herbs (all of which you can customize to your liking), but a chickpea flour batter takes the place of eggs and nutritional yeast adds the umami cheesi-ness instead of cheese.
Chickpea flour is already a great source of plant-based protein, as is nutritional yeast, which makes these an especially great option for plant protein-rich snacking, as well as relaxed, weekend noshing.
To keep the preparation extra-simple (no one wants complicated on a weekend morning), I threw all of the chopped vegetables into one skillet with a bit of olive oil. With a few minutes of cooking and stirring, they are softened enough to be added to the chickpea batter.
As for the batter? Chickpea flour, salt, a bit of olive oil, water and fresh herbs (I used parsley), whisked to blend. It’s a cinch. Add the warm vegetables straight into the batter, divide among muffin cups, and bake.
Here’s another winning point for these frittatas: just about everyone can eat them, since they are egg-free, nut-free, dairy-free, and grain-free.
They are so delicious, and versatile, too. I love recipes that I can change again and again according to what’s in the refrigerator, what looked good at the market, or what was on sale. This is just such a recipe.
Even food snobs will be charmed. Explain that chickpea flour is a traditional ingredient in Provence and Southern Italy, as well as throughout Southeast Asia. They are eating something special.
But the proof of the pudding is in the eating. I have no doubts that these will prove a major success at your house, too. Now excuse me while I go eat a few of these and drink excessive amounts of coffee while visiting with my guests. Here’s to weekend eats!Print
Mini frittatas, made in minutes with chickpea flour! They are delicous andversatile, as well as vegan, grain-free, and gluten-free.
- 1 cup chickpea flour
- 2 tablespoons nutritional yeast
- 1 teaspoon baking powder
- 1/4 teaspoon fine sea salt
- 1 and 1/2 cups water
- 1/2 cup chopped fresh parsely, basil or cilantro
- 1 tablespoon olive oil
- 1–1/4 cups chopped broccoli
- 1 cup chopped mushrooms
- 1 medium carrot, finely shredded
- 2/3 cup chopped tomato (about 1 medium)
- 1/4 cup chopped green onions (about 2 small)
- Preheat oven to 375F. Grease or spray 8 cups of a standard muffin tin.
- In a large bowl, whisk together the chickpea flour, nutritional yeast, baking powder and salt. Slowly whisk in water until blended and smooth. Whisk in the parsley. Let stand while preparing vegetables.
- Heat the olive oil in a large skillet set over medium-high heat. Add all of the vegetables. Cook and stir for 4 to 5 minutes until softened. Remove from heat and stir into the chickpea batter (no need to cool vegetables).
- Divide batter evenly between prepared cups (they will be almost completely full to the top).
- Bake in preheated oven for 25 to 30 minutes until set at center and slightly browned on top. Cool in tin on cooling rack for at least 10 minutes. Run a knife around edge of each cup and remove pucks. Serve warm, room temperature or chilled.
Storage: Store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months. These will keep at room temperature throughout the day if you are packing them for lunch, a hike or a picnic.
- Category: breakfast, snack
- Serving Size: 1 frittata
- Calories: 77
- Sugar: 2.6 g
- Sodium: 219 mg
- Fat: 2.6 g
- Saturated Fat: 0.4 g
- Carbohydrates: 9.3 g
- Fiber: 2.1 g
- Protein: 4 g
- Cholesterol: 0 mg