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After sweet gf pancakes, today, I am bringing a delicious savory Frittata. No Soy, no tofu, just beans, broccolini, spices and herbs. Serve it warm with a generous drizzle of Sriracha or a creamy cool ranch or both. Or Slice up and make Sammishes.
It makes a great breakfast or even a meal. There is Broccolini, carrots and Sun dried tomato in it. Add more or less veggies to preference. The White beans are spiced up with Thyme and lemon and mashed. The beans add a feta-ish taste as well as work to hold the frittata and reduce the chickpea taste. The base is chickpea flour batter. Mix it all up, and bake and done.
Serve this Frittata warm with Sriracha/ketchup, with favorite gravy or dressings or in a sandwich. Use a cookie cutter to cut up round patties for a burger 🙂
More Savory Breakfasts from the blog.
Lentil Mung Bean Omelettes with blackened veggies and havarti. GF
Millet Chickpea chard Bake GF
Chickpea flour fat pancakes with cauliflower. GF
Soy-free Frittata. GF
Chickpea flour Veggie omelettes. GF
Sweet Potato Crepes Stuffed with smoky millet. GF
Sarah has been busy with her second cute vegan baby and I am helping her out with this guest post 🙂 She has an amazing collection of raw recipes. Do stop by to say hi.
This Frittata stays well refrigerated as well. Change up the spices of flavors for variations.
**** For the Recipe, please visit Sarah’s blog here ****. or see below.
Steps:
Chop up the veggies, mix the white beans with the spices and tang. Mix up the dry ingredients for the batter.
Make the chickpea flour batter. Fold in the beans and veggies. Drop the batter in a greased pan.
Bake until the center is jiggly. Serve warm or cold.
Broccolini White Bean Frittata - Soy free Vegan Frittata. Glutenfree Recipe
Ingredients
White Bean Feta:
- 1 15 oz can great northern beans, or scant 1.5 cups cooked
- 1.5 tsp dried thyme, use less if you are not a fan of thyme
- 1/4 tsp each of garlic powder and onion powder
- 1/4 tsp salt
- 2 tsp lemon juice
- 2 tsp apple cider vinegar
- a very generous dash of black pepper
Chickpea batter:
- 3/4 cup chickpea flour
- 1 Tbsp cornstarch , or potato starch
- 1 Tbsp coconut flour, or chickpea flour
- 1 Tbsp flaxmeal
- 1 Tbsp nutritional yeast
- 1/2 tsp salt , or to taste
- 1/2 tsp each of chipotle pepper powder, mustard powder, garlic powder, oregano
- 1/2 tsp baking powder
- 3/4 cup coconut milk
- 1/4 cup water
- 2 tsp oil, optional
Veggies:
- 1 loaded cup of chopped Broccolini/Broccoli, 1/4 to 1/2 inch size chopped or use chopped greens
- 1/4 cup chopped carrots
- 2 Tbsp chopped sun dried tomato
- 1 Tbsp chopped pickled jalapeno
- Other veggies or greens, chopped
Instructions
- Preheat oven to 350 degrees F / 180ºc.
- Add all the ingredients under Bean feta in a bowl. Mix and mash the beans a bit.(mash atleast half the beans well) and let sit till you prep.
- Chop up the veggies and keep ready.
- In a bowl, mix all the dry ingredients of the chickpea batter (all ingredients till baking powder). Whisk well to combine. Add the coconut milk, oil and water and mix to combine.
- Add the chopped veggies, and white beans to the batter. fold in.
- Drop batter onto greased pie pan. Even it out. Top with tomato slices (optional).
- Bake for 40 to 50 minutes or until the center is not jiggly and the edges lightly brown.
- Serve warm with Sriracha/ketchup, with favorite gravy or dressings or in a sandwich.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Looks lovely. I’ve been experimenting with chickpea frittata and I find the result a bit dense. Does the coconut flour and corn flour lighten it? I’m guessing the baking powder helps a bit too. I used to make tofu frittata but have developed a soya allergy so I’m probably trying to reproduce the unreproducable!
You can add some whipped aquafaba as well. Yes cornstarch helps lighten it.
You can also use my mung bean omelet batter instead.
Thanks for the advice! I seem to be physically incapable of following a recipe! I like to know exactly what every ingredient is giving to the recipe and whether it is necessary. This means I experiment A LOT! But there is a limit to how much frittata a family of 4 can eat, especially as the 2 mini family members won’t eat frittata! Your recipes offer a fantastic starting point! Today, based on this recipe here, I made a chickpea flour cake thing with tahini, lemon juice, cornflour, milled chia, water, salt and mashed haricot beans. Didn’t have time to cook up veggies too and didn’t have all the ingredients in. Ended up a bit like a cheese scone! But I can see how this recipe would work if I actually followed it!
I made this yesterday. I also like your mung bean omelette. Both are filling, tasty, and healthy!
Thanks for posting this! I used sprouted beans for all of the bean ingredients because that’s what I had and used unsweetened soymilk for the liquid. The texture was interesting, and if I add ground chia or more flaxseed meal next time, probably will be more similar to egg omelette by proteins and emulsion and aeration.
Great! Yes play around with it to make it the texture you like. I usually also mash some of the beans so that they are not too intrusive
Definitely blending to increase the surface area for binding sites, but left out details because some of the web form inputs have limited number of characters.
🙂
For a pseudo-egg dish, I’m trying to include or improve healthy protein and lipid properties of eggs:
albumin proteins (a phosphoglycoprotein) from beans;
glycoproteins from psyllium husk, apples, corn, etc.;
phospholipids from flaxseed, chia seed and phospholipids with lecithin
from sources such as soy, sunflower seed, canola;
and also considering enzymes and other characteristics I’m still reading about.
On the same subject, if you ever want to tinker with low temperature cooking (< 120F),
using sourdough starter which contains beneficial LAB bacteria and yeast to ferment flaxseed meal and provide aeration (dough thickness < 1/2 inch, fermentation time 3-6 hours at 90F, then baking at 110F):
flaxseed meal, sunflower seed, psyllium husk, applesauce
and a very high baker's ratio of more water than dry ingredients results in an
omelette like texture too but has more probiotic properties… still tinkering with this…
You might have recipes that include yogurt and have some of the same effect, but the beneficial LAB bacteria die at about 120F and the yeast at about 140F or so.
Will look through your yogurt lassis one day soon – thanks again for the delicious recipes.
This was delicious! I used broccoli, grated carrots, and green onions, and for the oil I used the oil from the sun-dried tomatoes. Topped with chopped kalamata olives and spicy ketchup. I also enjoyed the marinated beans so much that I think I will find a way to turn it into a dip! Thanks for the great recipe!
Thank you for the recipe. I made it once and came out perfect and now is again in the oven. I have one question though. You mean canned coconut milk or the other one?
I made this today and was not disappointed. It was SO yummy. I made it with cauliflower and lots of spinach. This will now be a regular dish in my life! I look forward to experimenting with different ingredients. Thanks so much!
awesome!
Any substitute s for nutritional yeast please.. hard to find it !
omit it
I was looking for somehing to make with chickpea flour that also had the protein and this was perfect! I made it exactly as you said, and it turned out awesome! I liked it even better once it had a chance to cool so that it pieced out nicely. Reheating leftovers tastes great too!
Awesome! so glad it turned out so well!
This frittata always comes out perfect. I use different beans and spices every few weeks.