As a lifelong vegetarian and vegan for many years, there are certain food items I never imagined I would eat. And that’s OK with me. There are so many amazing veggie dishes to try. In recent years, as interest in plant based diets has grown, industrious people have created some amazing recipes for dishes I never imagined I would get to eat.
Quiches and frittatas rank high on the list of things I never thought would be properly veganized. But, I was wrong! The secret is using chickpea flour to create the base to hold your veggies. I made these for the first time today and was surprised how fun and easy they are to make.
There are many recipes for similar items. I chose this one from The Simple Veganista because the recipe seemed the most polished to me. Mine came out pretty good, especially for a first try.
What I learned making them, that may help you too is that when you smell something good coming from the oven, that’s the time to check on your dish. At the 20 minute mark I smelled something good coming from the kitchen, but had read on TSV’s blog that many people needed to keep their frittatas in the oven for 50 minutes. I overrode my nose and waited until the 35 minute mark to take them out.
That was a mistake! The smell was telling me they were cooking too fast. If I had followed my nose, they would have been perfect. Next time. My advice for these is to cook them at 350° for 20 minutes and then lower the temperature to 325° for another 10 minutes. At the 30 minute mark (or earlier if you smell them sooner) take them out and do the toothpick test.
- 1 and 3/4 cups chickpea flour
- 1/4 cup nutritional yeast
- 1 teaspoon baking powder
- 1 teaspoon garlic powder
- 1 teaspoon dried basil or oregano
- 1/2 teaspoon salt
- 2 cups filtered water
- 1 cup corn
- 1 bell pepper diced
- dozen jalapeño slices (from a jar or can)
- 5 sundried tomatoes, chopped small
- 2 diced shallots or 1/4 red onion, diced
- handful baby kale or spinach, chopped small
- Preheat oven to 350°. Lightly grease muffin tin with vegan butter. If using a non-stick muffin tin, this may not be necessary. I lightly greased mine anyway.
- Whisk the flour, nut yeast, baking powder, garlic powder, and basil/oregano until combined. Set aside.
- Chop and prepare your veggies. You can use any vegetables you have on hand that combine well together. Corn adds a nice sweetness. I always have some in my freezer that I run under hot water to bring to life before use. Greens add some color as well as many health benefits. I buy bagged spinach and keep it in the produce drawer of my fridge.
- Whisk the 2 cups of room temperature water into the flour mix until just combined. Fold in the veggies.
- Using a 1/4 measuring cup, fill each muffin tin. You can sprinkle with dried herbs if you have them. Chives are recommended.
- Bake on the center rack for 20 minutes. Lower temperature to 325° and check for doneness at the 30 minute mark. If a toothpick inserted in the center comes out clean, they are done.
- Cool on a bakers cooling rack for five minutes before serving.
TSV says these can be stored in the fridge or on the counter and reheated in a toaster oven. This recipe makes 12 frittatas. As a lunch, I would serve 2-3 per person with a side salad or other side dish. I served mine with sriracha to give it a heat kick.
These are really yummy and I will definitely make them again. Vegan muffins are my thing and these are like a savory vegan muffin with a variety of veggies. Chickpea flour is also high in protein and fiber.