Submitted by Donna Delahanty from Arizona
Vegan Chickpea Flour Frittata
This is an adaptation of a recipe from Forks Over Knives. The batter is their great recipe. I added some veggies and created a frittata. It came out beautifully! Enjoy.
Basic Omelet Recipe – Makes 3 – 6″ omelets or 1 big one
1 cup chickpea flour
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp white pepper
1/4 tsp black pepper
1/3 cup nutritional yeast
1/2 tsp baking soda
*3 green onions, white & green parts chopped
*4 ounces sautéed mushrooms (opt.)
**Roasted spaghetti squash (see my method below) chopped a bit
1/2 large red bell pepper chopped
1/2 zucchini chopped
About 1 cup loosely measured broccoli pieces
1/2 cup chopped carrot
First thing – cook the spaghetti squash. See below.
Combine flour, seasonings, nutritional yeast & baking soda in a small bowl. Add 1 cup of water and 1/2 tsp baking soda and stir until smooth. If you live in a dry area you may need to add a little more water. But you don’t want the batter runny; like the consistency of pancake batter.
Heat a frying pan over medium heat. Add some vegan butter, safflower oil or coconut oil (keep in mind coconut oil will add coconut flavor. If you wish, just use a neutral flavored oil). Sauté the veggies except spaghetti squash just a couple minutes, then add the spaghetti squash and took to distribute evenly. When all the veggies are warm, pour the batter over covering all the veggies.
If you use a non-stick skillet, it will help the batter from sticking.
If you use a stainless steel skillet, it is helpful to move the veggies to a plate, wipe out the skillet and then add some oil or vegan butter to the skillet. The sugars from the veggies can make the omelet stick. Then put a thin layer of batter to coat the bottom, spread veggies across and pour remaining batter over all the veggies. I have not tried, but I also thought you could bake this in the oven in a cake pan.
Cook over medium to med low heat until top starts to look dry and bottom is golden brown. Flip over and cook completely. This is yummy served with a simple spinach and tomato salad, topped with some sliced avocado, hot sauce, salsa or whatever yummy condiments are your favorites. Enjoy!!
* the Forks Over Knives recipe added some mushrooms and green onions to the the individual omelets when you pour the batter into the pan.
** Roasted spaghetti squash
Wash the squash. Cut thin slices from each end. Spaghetti squash is tough so use a very sharp knife and a sawing action. Take your time. Stay safe.
Stand the squash on one end and slice down the center to make two long halves. I don’t remove the seeds now – it is much easier to remove them after the squash is cooked. Rub outside skin and cut edges with oil. Place seed side down on a baking sheet and bake at 350 degrees for about 45 minutes. The time will depend on the size of the squash. I always choose the smallest one I can find and I get two meals out of it.
Test the squash after about half an hour. You want it to start getting soft but you don’t want to bake it so long that it gets too mushy. Spaghetti squash is also lovely steamed in a bamboo steamer, but I find that baking it brings out the lovely sweetness and keeps it a bit dryer so it doesn’t add liquid and separate your batter.
After baking, simply scoop out the seeds. Then run a fork along the squash to pull out the lovely strands. Chop them a little, if you wish for easier combining with the other veggies.
Spaghetti squash is also great as a low carb substitute for pasta. Add your favorite sauce and enjoy! Or toss with olive oil, veggies and some nutritional yeast for a squash primavera. The possibilities are endless! Throw in some nuts or hemp seeds for extra protein.
Be compassionate. Be healthy. Be vegan.