Spinach and Mushroom Vegan Frittata
5/5
The Spinach and Mushroom Vegan Frittata is a plant-based twist on the classic egg-based frittata. Chickpea flour creates a savory and satisfying base, while the combination of sautéed mushrooms and spinach adds depth of flavor and a hearty texture. This vegan frittata is not only delicious but also rich in protein and fiber, making it a wholesome choice for any meal.
INGREDIENTS
- 1 cup chickpea flour (also known as gram flour)
- 1 1/4 cups water
- 1/4 cup nutritional yeast
- 1 teaspoon turmeric powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 8 ounces (about 225g) mushrooms, sliced
- 2 cups fresh spinach, chopped
- 1/2 cup diced tomatoes (optional)
- Fresh herbs (such as parsley or chives), for garnish
INSTRUCTIONS
- Preheat the oven to 375°F (190°C).
- In a bowl, whisk together the chickpea flour, water, nutritional yeast, turmeric, garlic powder, onion powder, salt, and pepper until smooth. Set aside to let the mixture rest and thicken for about 10-15 minutes.
- In an oven-safe skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic and sliced mushrooms. Sauté until the mushrooms are cooked and any liquid has evaporated.
- Stir in the chopped spinach and diced tomatoes (if using). Cook for an additional 2-3 minutes until the spinach is wilted.
- Pour the chickpea flour mixture over the sautéed vegetables in the skillet. Stir gently to distribute the ingredients evenly.
- Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the frittata is set and the top is golden brown.
- Remove from the oven and let it cool slightly before slicing.
- Garnish with fresh herbs and serve warm.
TIPS
- Feel free to customize the vegetables to your preference. Bell peppers, zucchini, and asparagus are great additions or alternatives.
- Nutritional yeast adds a cheesy flavor, but you can omit it if you prefer.
- This frittata can be served as a main dish for brunch or a light dinner. It also makes for a delicious leftover meal.
- Store any leftovers in the refrigerator and reheat in the microwave or oven before enjoying.
NUTRITION VALUE
- Calories: Approximately 150-200 kcal per serving
- Carbohydrates: Around 20-25g per serving (mainly from chickpea flour and vegetables)
- Protein: About 10-15g per serving (mainly from chickpea flour)
- Dietary Fiber: Approximately 5-7g per serving (mainly from chickpea flour and vegetables)
- Fats: Around 5-8g per serving (mainly from olive oil and chickpea flour)
