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Zucchini Soccatas (chickpea flour omelets)

VGrF

Part omelet, part flatbread, and 100% delicious zucchini soccatas (chickpea flour omelets). Made with 3 ingredients, they have 7 g protein each and are naturally grain-free, vegan, and gluten -free.

zucchini chickpea flour omelet (soccata) on a black plate

Mini Socca (Soccatas) are Chickpea Flour Omelets

You may have tried my socca recipe, or chocolate mocha socca, or perhaps this may be the first time you have ever read about socca. Whichever the case may be, it’s time for a new variation: individual, 3-Ingredient, individual zucchini soccatas.

These soccatas are everything you want for a lazy weekend breakfast/brunch, an easy summer supper, or a make-ahead lunch or breakfast for busy weekdays. Equal parts pancake, omelet, and flatbread, they are super-fast and easy to prepare and oh so delicious, nutritious and satisfying.

That’s my kind of recipe, always!

overhead close-up of zucchini chickpea flour omelet (soccata) with a turquoise napkin alongside

Highlights of Zucchini Soccatas

These soccatas are:

  • Made with only 3 ingredients (plus water, and salt to taste)
  • Grain-free
  • Vegan
  • Gluten-free
  • Perfect for any meal or snack of the day
  • Delicious hot, warm or cold

The Ingredients for Zucchini Chickpea Flour Omelets

Here is what you need to make the soccatas, besides the aforementioned water and salt:

the three ingredients for vegan zucchini chickpea flour omelets

What is Socca?

Socca is one of the easiest recipes, ever, and yet it tastes very special (as in, am I in Provence, or a luxury spa?). While considered a quick bread, of sorts, it has a unique taste and texture that is  slightly egg-y in consistency.

You can eat socca in wedges, with a bit of (traditional) lemon and sea salt, use it as an almost instant pizza crust, and/or add any herbs, spices or other adornments to suit your fancy.

The base of these soccatas, and all other socca recipes, is a chickpea flour batter. It consists of chickpea flour, water, salt (and optional pepper) and a bit of olive oil.

How to Make Socca

Begin by making a chickpea flour batter.

If your chickpea flour looks especially lumpy, it is well worth taking an extra minute to sift it prior to mixing the batter (it is difficult to whisk out the hard little lumps)

Next, add a small mountain of coarsely grated zucchini. Specifically, 2 cups (about 10 oz/284 g). Batter, done.

How to Cook Individual Soccatas

While socca is typically prepared by pouring all of the batter into a skillet and baking, these soccatas are made by ladling half of the batter at a time into a hot, oiled pan. Use a spoon to spread the batter into a 7-inch circle, more or less.

Reduce the heat to medium-low and cook for 4 to 5 minutes until the center looks softly set. Slide a spatula under, flip, and cook for about 4 minutes longer until golden brown and cooked through. Repeat with the remaining batter, re-oiling the pan.

I meant to use my cast iron pan for this photo shoot–it is well seasoned, making it nonstick. Instead I used stainless steel, which required much more spatula nudging for the flips!

You can eat the soccatas immediately, hot or warm, but they are also delectable when completley cooled, or even chilled.

If you are not in the mood to stand over the stove, I’ve also provided an option in the recipe notes for baking a full-size zucchini socca. You never know what the day may bring, so it’s good to have options.

I’ve kept this recipe simple, but fanciness is both welcomed and encouraged. Add fresh or dried herbs, chiles, spices, lemon zest, additional vegetables, and/or whatever else you like. You cannot go wrong!

Happy cooking, everyone!

More Delectable Vegan & Gluten-Free Zucchini Recipes:

Individual Zucchini Bread Baked Oatmeal (oil-free)

Healthy Zucchini Oat Bread (oil-free)

Chickpea Flour Zucchini Muffins (oil-free, grain-free)

4-Ingredient Zucchini Skillet Flatbreads

Coconut Flour Zucchini Cookies (grain-free)

Coconut Flour Zucchini Brownies {oil-free, grain-free}

Zucchini Oat Breakfast Cookies 

Vegan Almond Flour Zucchini Muffins {grain-free, oil-free}

 

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3-Ingredient Zucchini Soccatas {chickpea flour pancakes / omelets}


  • Author: Camilla
  • Prep Time: 3 mins
  • Cook Time: 10 mins
  • Total Time: 13 mins
  • Yield: 2 7-inch soccatas 1x
  • Diet: Vegan

Description

Part omelet, part flatbread, and 100% delicious zucchini soccatas (chickpea flour pancakes). Made with 3 ingredients, they are naturally grain-free, vegan, and gluten -free.


Ingredients

Scale
  • 1/2 cup (60 g) chickpea flour (sifted if lumpy)
  • 1/2 cup (125 mL) water
  • 1/4 teaspoon fine sea salt (or to taste)
  • Optional: 1/4 teaspoon freshly cracked black pepper
  • 3 teaspoons olive oil, divided use
  • 2 cups coarsely grated zucchini (about 10 oz/ 284 g)

Instructions

  1. In a medium bowl, whisk the chickpea flour, water, salt, optional pepper, and 1 teaspoon of the olive oil until smooth (no lumps).
  2. Add the zucchini to the batter, stirring to combine.
  3. Heat 1 teaspoon of the remaining olive oil in a medium size nonstick skillet (e.g., well seasoned cast iron) set over medium-high heat. Add half of the batter, nudging with a spatula into a 7-inch (17.5 cm) circle. Reduce heat to medium low and cook for 4 to 5 minutes until the center looks softly set. Use a pancake turner to flip the soccata. Cook for 4 minutes longer until golden brown and cooked through.
  4. Repeat with remaining oil and batter. Serve soccatas hot, warm or cold.

Notes

Storage: Store the completley cooled soccatas in an airtight container in the refrigerator for up to 3 days.

Baked Option: Position oven rack to 6 inches below broiler. Preheat oven to 450F (225C). Place a 9-inch cast iron skillet on the top rack. When the oven reaches 450F and the skillet is very hot, add the remaining 2 teaspoons olive oil; let heat for 30 seconds, then add all of the batter. Cook for 7 to 9 minutes until set and the socca is pulling away for the edges of the pan. Keep the skillet in the oven. Switch the oven setting to Broil (HIGH). Broil for 1 to 4 minutes, checking regularly, until dark golden brown at edges and browned in spots on the surface of the socca. Remove from oven (be careful skillet will be very hot) and cut into wedges.

  • Category: Entree
  • Method: Stovetop

Nutrition

  • Serving Size: 1 soccata
  • Calories: 192
  • Sugar: 5.4 g
  • Sodium: 289.9 mg
  • Fat: 7.1 g
  • Saturated Fat: 3 g
  • Carbohydrates: 23.6 g
  • Fiber: 7 g
  • Protein: 7 g
  • Cholesterol: 0 mg

Keywords: chickpea flour, socca, 3 ingredients, vegan. egg-free, dairy-free, easy, zucchini, chickpea flour omelet

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Katrina

Saturday 13th of February 2021

These are so good!!! Thank You so much!!! : )

RubyTwoShoes

Monday 25th of January 2021

I am working my way through most your garbanzo bean recipes...This one is FABULOUS! We've had it twice in 3 days time for breakfast with plans for another tomorrow. I am going to up the flour to 3/4's since I split it with my husband. We add green onions and cilantro to the batter. Absolutely scrumptious!

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