Chickpea Flour Frittata
Chickpea Flour Frittata
About this Recipe
Take your plant-based breakfast to new heights of deliciousness (and nutrient density). Chickpea flour is packed with vitamins and minerals like folate, magnesium, and manganese, as well as plant-based protein and beneficial fiber, which not only feeds the friendly bugs in your microbial ecosystem but may also help lower cholesterol. Whether or not you eat eggs, adding this chickpea frittata to your rotation will bring more plant-based goodness into your life. What’s not to love about that?
The Benefits
This frittata offers a bite with health benefits. Chickpeas are a great source of plant-based protein and rich in soluble fiber which increases satiety and helps to control blood sugars by preventing spikes in glucose. Coriander seeds aid in digestion and have blood sugar lowering properties. Clove is a popular remedy for headache, sore throat, dental and respiratory disorders, digestive system ailments. Cumin seeds have antibacterial and antiviral effects.
Ingredients
4 to 6 SERVES
- 1 cup (175 g) chickpea flour
- 1 cup (240 ml) water
- 1/2 tsp salt
- Freshly ground black pepper
- 1 Tbsp (15 ml) avocado oil
- 1/4 tsp coarsely crushed coriander seeds
- 1 small red onion, finely chopped
- 1 garlic clove, minced
- 2 dried red chiles (optional)
- 1/2 tsp turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- Pinch of red chile powder
- 1/2 cup (155 g) chopped tomato
- Small handful of mixed greens (such as baby spinach, chopped kale, whatever you have on hand)
- A pinch or 2 of sumac for garnish
- 1 to 2 Tbsp chopped cilantro for garnish
- About 1/2 cup (120 ml) coconut or Greek yogurt, for serving (optional)
- Your favorite pickle, chopped, for serving (optional)
Directions
-
Step 1
Mix the chickpea flour with 1 cup (240 ml) of water, salt, several grinds of black pepper, and whisk until smooth. Set aside. -
Step 2
Heat your broiler (for finishing the frittata). -
Step 3
In an 8-inch cast iron skillet, heat the avocado oil until shimmering. Add the crushed coriander seeds and allow them to sizzle over low heat for a minute. -
Step 4
Add the chopped red onion and sauté until softened, about 3 minutes. Add the minced garlic and dried red chiles (if using) and sauté for 30 to 45 seconds until fragrant. -
Step 5
Add the turmeric, ground cumin, coriander, and a pinch of red chile powder and sauté for a minute. -
Step 6
Add the chopped tomato, salt and pepper to taste, and cook to concentrate the flavors, 3 to 5 minutes. Add a small handful of mixed greens and sauté for a few seconds. -
Step 7
Pour the chickpea batter over the tomato mixture (don’t mix the batter with the tomatoes). Cook, covered, over low heat for 5 minutes. Finish the frittata in in the broiler on high heat until the top begins to brown and the edges pull away from the sides of the pan slightly, 3 to 5 minutes. Carefully transfer the frittata to a plate — flip to expose all the gorgeous masala. Top with sumac for anti-oxidant-rich tanginess and fresh cilantro. Serve as is or with a dollop of coconut or Greek yogurt and your fav pickle.
About the author
Kanchan Koya
Author of the cookbook Spice Spice Baby, Kanchan Koya holds a PhD in biomedicine from Harvard and is also a holistic health coach. Her mission is to make everyone more comfortable cooking with spices, for both their health-giving properties and their ability to make your food sing with flavor.
View profile
More by Kanchan Koya
Baingan ka Bharta
Baingan ka Bharta is literally translated as “eggplant mishmash.” This Indian classic is a crowd-pleaser across all ages.
Cilantro Butter Bean Veggie Stew
This butter bean stew, packed with vegetables, is Inspired by a Peruvian seafood dish cooked in a cilantro broth — a zingy way to add health-boosting beans to your day.
Creamy Coconut Red Lentil Soup
This spiced, creamy red lentil soup that makes for a perfect compliment to your evening meal
