Chickpea Frittata with Tomatoes, Basil and Tomatillo Sauce
Serves: 2-4
I was taught how to make the most delicious vegetable egg frittatas from my boyfriend’s (at the time), fabulous mom—a molto buono Italian home cook. Nella sautéed chopped onions, zucchini and bell peppers in oil with lots of garlic, then stirred in the eggs and lightly brown them. She’d get a dinner plate and place it over the pan and turn the eggs over onto the plate…then slide back into the pan and cook the other side, Yum, yum. Determined to make her frittata plant based, cholesterol free, salt and oil free, yet still delicious became my mission. We substitute eggs with chickpea flour, add spices and veggies, top with juicy tomatoes and serve with a tomatillo salsa, if you desire. This very healthy, nutrient rich frittata is yours to enjoy!
I was taught how to make the most delicious vegetable egg frittatas from my boyfriend’s (at the time), fabulous mom—a molto buono Italian home cook. Nella sautéed chopped onions, zucchini and bell peppers in oil with lots of garlic, then stirred in the eggs and lightly brown them. She’d get a dinner plate and place it over the pan and turn the eggs over onto the plate…then slide back into the pan and cook the other side, Yum, yum. Determined to make her frittata plant based, cholesterol free, salt and oil free, yet still delicious became my mission. We substitute eggs with chickpea flour, add spices and veggies, top with juicy tomatoes and serve with a tomatillo salsa, if you desire. This very healthy, nutrient rich frittata is yours to enjoy!
Ingredients
- 1 cup chickpea flour
- 2 teaspoons onion powder
- 1 tablespoon minced garlic (about 3 large cloves)
- ¼ teaspoon freshly ground black pepper
- ⅛ teaspoon red pepper flakes (optional)
- 2-¼ cups water
- 1-½ teaspoons lemon juice
- 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)
- 1 tablespoon minced garlic
- Freshly ground black pepper
(Optional)
- 1 pound tomatillos, husked, rinsed and roughly chopped
- 1 serrano pepper, seeded and finely minced
- ¼ avocado flesh
- ½ cup cilantro leaves, finely chopped
- Juice of 1 lime
- Freshly ground black pepper, to taste
- 1 cup or more, sliced cherry tomatoes
- ½ cup fresh basil leaves, thinly sliced
- tomatillo salsa, if using
Directions
Preheat oven to 350℉, oven rack placed in top third of the oven
In a large bowl, mix the chickpea flour, onion powder, minced garlic, ground black pepper and red pepper flakes if using. Stir in the water and lemon juice until well combined.
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 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.
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.
Place all the ingredients in a food processor and blend until smooth.
Using a rubber 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.
Cook's Notes: Feel free to add or replace vegetables with your favorites, and time of year. Sliced asparagus coins, spinach, scallions, broccoli, steamed sweet potatoes—-the options are endless.
