3-ingredient chickpea flour frittata made with chickpea flour, cashews, & vegetables! It is oil-free, grain-free, gluten-free, versatile & easy.
- 1/3 cup (45 g) raw cashews (see notes for options)
- 1 and 1/4 cups (150 g) chickpea flour
- 3 to 4 cups chopped raw or cooked vegetables (see notes for details)
- 1 and 1/2 cups (375 mL) water
- Optional/adjustable: 1/2 teaspoon fine sea salt
- Optional: 1/4 teaspoon ground turmeric (for color)
- Preheat oven to 375F (190C). Spray a 9-inch (22.5 cm) pie or tart pan with nonstick cooing spray.
- Place the cashews in a small bowl; add enough boiling water to cover. Let stand for 10 to 15 minutes.
- While the cashews soak, gather and chop the vegetables you plan to use (see the notes for ideas). Spread in the prepared pan.
- In a blender, process the chickpea flour, water, drained cashews, and optional salt & turmeric until completely blended and smooth. Pour over the vegetables in the pan (tap the pan on counter 1 or 2 times to distribute the batter).
- Bake in the preheated oven for 42 to 45 minutes until the top is beginning to crack and a toothpick inserted near the center comes out with only moist crumbs attached (the surface will look dry).
- Let cool on a wire rack for 15 minutes before servings (or cool completely, or chill).
Storage: Store the cooled frittata at room temperature for up to 1 hour. Loosely cover and refrigerate for up to 2 days.
Nutrition Calculation: 1.25 cups (150 grams) of chickpea flour + 1/2 cup (45 grams) equals 706 calories, or 88 calories per 1/8 of recipe. The nutrition will vary according to the vegetables used. I calculated the ingredients I used for this recipe, which are 2/3 cup chopped onion, 1 cup chopped red bell pepper, 1 cup chopped asparagus, 1 cup packed kale leaves, 1/3 cup sliced tomato and 1/2 teaspoon salt.
Add Spices & Herbs: Add any number of spices and herbs (dried or fresh) to suit your tastes!
- RAW VEGETABLES: Chop, slice, shred or spiralize a wide range of vegetables, such as onions, bell peppers, tomatoes, asparagus, broccoli, leafy green (think kale, mustard greens, spinach), zucchini, and more. Harder vegetables (e.g., broccoli, thick asparagus) should be chopped relatively small, and carrots should be shredded or spiralized. I do not recommend raw potatoes, sweet potatoes or eggplant.
- COOKED VEGETABLES: Use just about any cooked (cooled) vegetables. Small cubes of roasted potatoes, sweet potatoes, butternut squash, or spicy roasted chickpeas can be added for extra heft.
- FROZEN OR CANNED VEGETABLES: Defrost and drain, then measure and add. Consider canned or frozen corn, canned or frozen artichoke hearts, canned (well drained) diced tomatoes, frozen greens, frozen bell pepper medleys, frozen broccoli and more.
- Other Nuts or Seeds: An equal amount (45 g) raw pecans, walnuts, macadamia nuts, Brazil nuts, almonds, pepitas, or hemp hearts, soaked and drained.
- Nut butter: 3 tablespoons almond butter or cashew butter (umm, no need to soak)
- Roasted Nuts: An equal amount of roasted nuts (feel free to pick these out of trail mix, cans of mixed nuts, etc. :)), soaked and drained
- Oil + Additional Chickpea Flour: 2 and 1/2 tablespoons oil (e.g., olive) + 1 and 1/2 tablespoons chickpea flour
- Category: Dinner
- Method: Baking
- Serving Size: 1/8 of frittata
- Calories: 109
- Sugar: 4.1 g
- Sodium: 159.1 mg
- Fat: 3.8 g
- Saturated Fat: 1.1 g
- Carbohydrates: 14 g
- Fiber: 3 g
- Protein: 5.5 g
Keywords: chickpea flour, frittata, oil-free, vegan frittata, vegan eggs, 3-ingredients, oil-free, soy-free