Welcome autumn with this delicious, beautiful and easy sweet potato kale chickpea flour frittata . It is vegan, soy-free, and oh so healthy! Only 152 calories per slice, too.
A Healthy, Vegan, Make-Ahead Lunch Option
Am I the only one who finds lunch a challenge? I am good with breakfast, possibly because I am still half awake, so, as long as coffee is brewed, my creativity flows and I am easily satisfied. Dinner, too, is in reasonable shape, too, especially since I have input from the peanut gallery (thanks, Nick & Kevin) to guide my choices.
But lunch? Oy vey.
More often than not, I resort to a second breakfast, a handful of snacks, or I forget about it altogether (not recommended; crazed hunger and grumpiness arrive by about 4 pm).
But I’m learning, and I’m finding what works best is to make a few items at the beginning of the week that I can grab and eat with little, or zero, additional assembly or prep.
A perfect example? This incredibly delicious, nutritious, easy-to-make frittata.
Chickpea Flour in place of Eggs
I am back to one of my favorite ingredients–chickpea flour–with this recipe. Chickpea flour is something of a miracle ingredient in that, in addition to being an excellent gluten-free and grain-free substitute in all kinds of baked goods, it also works in lieu of eggs in quiches, scramble, and baked egg dishes such as this frittata.
Oh my heaven it is so delicious. I’ve worked and worked on the proportions of chickpea flour, water and oil for this frittata to create an incredibly creamy result that still sets up perfectly.
Making the eggless batter? Whisk flour, water, seasonings and salt until smooth. That’s it!
Filling options? Endless. But to get the creativity wheel in motion, give this sweet potato and kale combination a go.
I added smoked paprika and garlic powder, too, to take the dish in a Spanish direction. In a word, yum. Rosemary, thyme, ground cumin or any number of herbs or spices would also be delicious.
Getting back to the topic of lunch, this frittata is heaven. It is equally delicious warm, room temperature or cold, packs well, and tastes as good on day 1 as it does on days 2, 3 and 4 and 5.
And, good heavens, talk about a nutritious lunch: a hefty wedge has a mere 152 calories, but packs a wallop of vitamin A (almost 200% of your daily needs), a generous portion of vitamin C (50% of your daily needs), plus high fiber, plant protein, and long-lasting carbohydrates.
Lunch, you may become the favorite meal of the day after all! Happy eats, everyone!
Happy eats, everyone!
More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- 3-Ingredient Chickpea Flour Frittata
- Vegan Hash Brown Omelet Muffins
- Tortilla Espanola Muffins (made with Chickpea Flour)
- Vegan Pasta Broccoli Frittatas (high protein)
- Chickpea Flour Vegetable Frittatas
- Tex-Mex Black Bean Frittatas (high protein)
- Vegan Quinoa Omelet Muffins
Welcome autumn with this delicious, beautiful and easy sweet potato & kale chickpea flour frittata . It is vegan, soy-free, and oh so healthy! Only 152 calories per slice, too.
- Preheat oven to 375F.
- In a medium bowl, whisk together the water, chickpea flour, paprika, salt and garlic powder. Let stand while preparing filling.
- In a 9-inch cast iron skillet. heat 1 tablespoon of the oil over medium -high heat. Add the sweet potato and onion. Cook and stir for 8 to 10 minutes until vegetables are softened. Reduce het to medium and add the kale; cook and stir for 2 -3 minutes until kale is wilted.
- Remove skillet from heat and pour in the chickpea flour batter.
- Bake in the preheated oven for 45 to 50 minutes until set at the center and edges are beginning to brown. Transfer to a wire rack and cool at least 30 minutes before cutting and serving. Serve warm. room temperature or chilled
Storage: Store the completely cooled frittata in an airtight container in the refrigerator for 1 week or freezer for up to 3 months.
- Category: Entree, Dinner, Lunch, Breakfast
- Serving Size: 1/8 wedge
- Calories: 152
- Sugar: 3.8 g
- Sodium: 238 mg
- Fat: 6.4 g
- Saturated Fat: 0.9 g
- Carbohydrates: 19.9 g
- Fiber: 3.4 g
- Protein: 4.8 g
- Cholesterol: 0 mg
Keywords: chickpea flour, frittata, vegan, egg-free, soy-free, gluten-free, low calorie, sweet potato, kale, autumn