Description
A healthy Vegan Frittata stocked up with fresh herbs, leeks and asparagus, with a flavorful creamy chickpea flour filling. Simple to make and completely delicious!
Ingredients
Units
- 2 leeks, about 1 1/2 cups, chopped in 1/4 inch half rounds, rinsed.
- 1/2 pound of asparagus, about 2 cups chopped in one inch pieces
- 2 tablespoons olive oil
- 2 cups baby spinach roughly chopped
- 2 cups parsley, chopped
- 1 cup cilantro, chopped
- 3 scallions, thinly sliced
- 1/4 cup of fresh dill (or tarragon, basil or chives, or a combo) chopped
- 1 1/2 cups water
- 1 1/2 cups raw chickpea flour
- 1 teaspoon powdered psyllium
- 1/4 cup hemp hearts
- 1 teaspoon baking powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 tablespoon white miso paste
- 2 teaspoon Dijon mustard
- 3 tablespoons fresh lemon juice
- 1 clove of garlic
- 1/4 teaspoon turmeric (optional for color)
fresh tomatoes for garnish (optional)
Instructions
- Preheat the oven to 350 F
- Prepare the veggies: Saute leeks in olive oil over medium heat for 5 minutes. Add asparagus and a sprinkle of salt, saute 5 minutes more. Stir in spinach and scallions. Remove pan from the heat.
- In a large bowl mix chopped parsley, cilantro, scallions, tarragon, dill, basil and chives. Add cooled asparagus mixture. Set aside.
- Make the chickpea batter: In a blender add water first, then chickpea flour, psyllium, hemp seeds, baking powder, sea salt, black pepper, miso, dijon, lemon juice, garlic, and turmeric. Blend until silky smooth.
- Combine: Pour the blended filling into the greens, mix thoroughly and spread into an oiled 10 inch cast iron skillet (or baking pan). Place a few asparagus spears and tomato slices on top. Brush with olive oil and sprinkle of salt.
- Bake in oven at 350 degrees covered with foil for 35 minutes. Remove foil and bake 15 minutes more or until nicely puffed up in the center.
- Optional: Broil for 3-5 minutes to lightly brown tomatoes and asparagus. (Watch carefully!).
Notes
- Texture is best if frittata cools at least 30 minutes before slicing and is even better after an hour or two or the next day.
- Frittata will keep up to 3 days in the fridge.
Nutrition
- Serving Size:
- Calories: 172
- Sugar: 4.3 g
- Sodium: 224.5 mg
- Fat: 7.8 g
- Saturated Fat: 0.9 g
- Carbohydrates: 19.9 g
- Fiber: 4.6 g
- Protein: 8.2 g
- Cholesterol: 0 mg