Chickpea Delight Frittata

Serves 2 people as a main meal

High Protein Indian-Inspired Plant-Based Frittata with Tomato & Coconut Chutney

This high-protein, plant-based frittata puts a delicious Indian twist on the classic dish, using chickpea flour and rice flour instead of eggs. With bold spices, fresh veggies, and a flavourful mix of coriander, cumin, and Kashmiri chili, this dish is packed with both nutrition and taste.

The addition of nutritional yeast brings a subtle cheesy umami flavour, while rice flour helps it hold its shape without the need for oil. Served with a refreshing tomato and coconut chutney, this makes for a hearty, wholesome meal that’s great for breakfast, lunch, or dinner.

Ingredients

For the frittata:

1 cup chickpea flour (dry roasted for a few minutes, then cooled)

1/4 cup rice flour (white or brown: white rice flour will be less bitter)

1 tbsp nutritional yeast

1/2 tsp cumin powder

1/2 tsp coriander powder

1/4 tsp turmeric (haldi)

1/2 tsp black salt (kala namak)

4 green chillies finely diced(adjust to spice preference)

1 tsp Kashmiri chili powder

Salt and pepper to taste

1/2 cup soy yogurt (125 grams)

1 cup water

1/2 red bell pepper, diced

1/2 red onion, diced

10-12 cherry tomatoes, quartered

½ cup baby spinach washed and cut finely

¼ coriander, chopped finely

1 date chopped finely

For the Coconut & Tomato Chutney:

1 cup tinned tomatoes

¼ cup dessicated coconut (20 grams)

1-2 green chillies

2 garlic cloves heated in the microwave for 20 seconds with a splash of water

½ teaspoon cumin seeds dry roasted for 30 seconds in a frying pan

2 teaspoon maple syrup

Juice of half a lime

Salt to taste

Method

1. Prepare the chickpea flour: Dry roast the chickpea flour with the rice flour in a pan for a 3-5 minutes until aromatic, then let it cool.(Make sure you stir continously and don’t let it burn)

2. Blend the wet mixture: In a blender, combine cumin, nutritional yeast, coriander powder, turmeric, kala namak, cooled rice and chickpea flour, Kashmiri chili powder, salt, pepper, soy yogurt, and 1 cup water. Blend until smooth.

3. Transfer the wet mixture into a large bowl

4. Add the veggies: Stir in the diced red pepper, green chillis, red onion, cherry tomatoes, spinach, and fresh coriander. Mix well.

5. Bake the frittata: Preheat the oven to 200°C (392°F). Lightly oil or line a flan pan with parchment paper. Pour in the batter and spread it evenly.

6. Cook: Bake for 23 minutes, or until golden brown and firm to the touch.

7. Whilst the frittata is cooking, blend the chutney ingredients in a blender with ¼ cup water. Because of the coconut, the chutney may thicken on standing so add more water to get the chutney to the right consistency.

8. Serve: Let it cool slightly before slicing. Enjoy with a side of tomato and coconut chutney for an extra burst of flavor!

This protein-packed, egg-free frittata is rich in fibre, calcium, and plant-based goodness. Try it for a nutrient-dense, flavourful meal that’s easy to prepare and satisfying!

Nutritional Information:  Per serving: ½ the frittata with 2-3 tablespoons of the chutney (if serving 2 people): 406 calories 63 grams of carbohydrates, 19 grams of protein, 8 grams of fat with only 1 gram being saturated fat and 10 grams of fibre

On its own 1 serving of the frittata has 358 calories, 5.4 grams of fat and 18.3 grams of protein and 49 grams of carbohydrates.

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