I recently made a frittata for friends, you know, the usual kind with eggs, caramelized onions, zucchini and bell pepper in oil with garlic… and it made for a delicious frittata. Then I thought, how can we make it delicious and healthy! Well here’s how! Just substitute chickpea flour with spices and water, add the dry sauté veggies, top with juicy tomatoes and serve with a salsa, if you’d like, and voila! An incredibly healthy, nutrient rich frittata for you, family, and friends to enjoy!
Chickpea Frittata with Basil and Tomatoes
Chickpea Frittata with Basil and Tomatoes
Servings: 4
Ingredients
For the Frittata:
- 1 cup chickpea flour
- 2 tsp. Onion powder
- ¼ tsp. Freshly ground black pepper
- ⅛ tsp. Red pepper flakes (optional)
- 2-¼ cups water
For the Filling:
- 1 sweet yellow onion, thinly sliced (about 1 cup)
- ¾ cup diced red bell pepper
- ¾ cup diced yellow bell pepper
- 1 small zucchini diced to 1/4 “ pieces (about ¾ cup
- 2 TB minced garlic (divided)
For the garnish:
- Sliced cherry tomatoes….at least 1 cup or more
- ½ cup fresh Basil leaves, thinly sliced
- Tomatillo salsa or red tomato salsa (optional)
For the Tomatillo Sauce:
- 1 lb. tomatillos, husked, rinsed and roughly chopped
- 1 serrano pepper, deseeded and chopped (leave seeds in for added heat)
- ¼ avocado flesh
- ½ cup cilantro leaves
- Juice of 1 lime
- Freshly ground black pepper, to taste
Instructions
Preheat oven to 350℉, oven rack place in top third of the oven.
Prepare the Filling:
- Caramelize the onion: Heat a 3 qt. sauté pan over medium heat for 2 minutes. Add the sliced onion and stir for 1 minute. Turn the heat down to low, cover, allowing the onions to release their oils and juices, 2 minutes.
- Add the red and yellow bell peppers, and zucchini to the onions, stir and cover for 1 minute to “steam” the vegetables. Add 1 TB minced garlic and black pepper, to taste. Stir to coat the vegetables. Raise the heat to medium high and sauté the vegetables until lightly caramelized.
- Remove the vegetables to a bowl, and let cool for a few minutes.
Make the Frittata:
- Place an 8” non-stick pan over medium high heat for a minute or so.
- Add the vegetables to the frittata batter and stir to combine.
- Pour frittata mixture into the heated pan, and turn the heat down to medium. Don’t stir. Allow the frittata to cook on the bottom until you see browning all around the sides of the frittata, and it has released from the sides of the pan–about 2-3 minutes, or so.
- Remove the pan from the heat and place in the pre heated oven. Bake the frittata until it is set on top, about 5-8 minutes. Remove the pan from the oven.
For the Tomatillo Sauce:
- Place all the ingredients in a food processor and blend until smooth.
- Pour into side sauce serving dish and set aside.
To Serve:
- Using a spatula, scoop under the frittata, to release it from the pan. Take your time! It should release easily, but you may need to release the mixture from all sides using the spatula. Place on a pretty serving platter and top with tomatoes and basil.
- Serve with tomatillo sauce on the side, and enjoy!
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