[Post #44 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Frittatas are perfectly suited for weekends, brunch and guests, so that’s exactly what I whipped up today.
These are not Martha Stewart’s fritattas, 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, but I further diverged from traditional frittata recipes by adding a scoop of pea protein powder. More peas, please! (Don’t worry–you can always use some additional chickpea flour in place of the pea protein powder :))
These make for some great 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, pea protein flour, salt, 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.
A short time later, you’ve got brunch.
Here’s another winning point for these frittatas: just about everyone can eat them. It’s hard to come up with a singular dish that will meet all of your guests’ dietary needs, but these frittatas cover all of the following:
I also 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 and drink excessive amounts of coffee while visiting with my guests. Here’s to weekend eats!
- 1 cup chickpea flour
- ¼ cup (32 grams) unflavored pea protein powder (see notes for options)
- 2 tablespoons nutritional yeast
- ½ teaspoon fine sea salt
- 1 and ¾ cups water
- ½ 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
- ⅔ cup chopped tomato (about 1 medium)
- ¼ cup chopped green onions (about 2 small)
- Preheat oven to 425F. Grease or spray 10 cups of a standard muffin tin.
- In a large bowl, whisk together the chickpea flour, protein powder, yeast 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 23 to 26 minutes until set at center and slightly browned on top. Cool in tin on cooling rack for at least 20 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.
Additional Nutrition Highlights:
*Low in saturated fat
*Very low in cholesterol
*High in dietary fiber
*High in iron
*Very high in niacin
*Very high in riboflavin
*Very high in thiamin
*Very high in vitamin A
*Very high in vitamin B6
*High in vitamin B12
*Very high in vitamin C