Ananda Kaplan Our perfect-for-spring herby eggless frittata is satisfying, easy, and delicious. Anti-inflammatory herbs are fresh, aromatic, and abundant in this vibrant dish. We use a chickpea flour batter instead of eggs for a fun twist that still delivers the savory, moist, wholesome tastes and textures we love from a frittata. The batter is very versatile and pairs well with any seasonal vegetable. It tastes great hot or at room temperature, allowing you to make it ahead if needed. To top it off, we serve the frittata with a sundried tomato yogurt sauce that adds a creamy, lemony, punchy flavor.
Herby Eggless Frittata
Serves: 6-8
Ingredients
Dry
- 2 cups chickpea flour
- ¾ tsp salt
- 1 tsp baking powder
- ½ tsp black pepper
- ½ tsp turmeric
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tap cayenne pepper (optional)
Wet
- 2 cups water
- 2 tbsp yogurt (dairy or nondairy)
Herbs
- 1 cup basil or cilantro
- 1 cup parsley
- 1 cup dill
- 10-15 sprigs chives
Either finely chop the herbs or place in a food processor and pulse until finely chopped. If you are missing one of the herbs just increase the others.
Veggies
- 2 tbsp oil (olive, coconut, avocado, sunflower)
- 1 bell pepper, diced
- 3-4 handfuls baby spinach
Note: Aim for 1-2 cups of cooked veggies. Any seasonal veggies will work with this frittata. I would stick to a combo of 2-3. Some of my other favorite combos: asparagus and mushrooms; chard and sweet potato; onions, peas, and broccoli; zucchini, tomatoes and leeks.
Sauce
- 1 cup yogurt
- 1 clove garlic
- ½ lemon juiced
- ¼ cup sundried tomatoes
- Sprink salt and pepper
Blend all ingredients together in a blender. Do not over-mix.
Directions
- Preheat the oven to 350°F.
- Place all dry ingredients in a medium to large bowl and whisk to evenly combine.
- Add wet ingredients to dry and whisk to combine.
- Add herbs to the mixture and gently whisk to evenly incorporate.
- Heat an oven safe medium or large nonstick pan or cast iron pan over medium heat.
- Add oil and peppers and cook for 5-6 minutes until beginning to brown.
- Add spinach and toss around until wilted.
- Add the batter to the pan and gently mix batter with veggies and then evenly spread over the pan.
- Cook for 6-8 minutes to crisp up the bottom, then place in the oven to finish cooking for 20 minutes.
- Serve with sauce and garnish with herbs and feta.
The Frittata will keep in the fridge for 4 days and can be frozen for up to 3 months. (Best to freeze individual slices in a freezer-safe container or bag.)
Nutrient highlights
Chickpeas: Areas around the world that have been identified as places where humans live the longest (Blue Zones), are places where chickpeas are commonly found in the diet. These versatile and affordable beans contain folate, fiber, iron, phosphorus and healthy fats. Their high amounts of soluble fiber and plant sterol support a healthy gut microbiome. Chickpeas increase feelings of satiety and have been associated with a decreased risk of heart disease.
Turmeric & Black Pepper: Curcumin in turmeric is poorly absorbed in the bloodstream. Happily, when combined with black pepper (which contains piperine) and healthy fat, the absorption of curcumin is enhanced by 2,000%. Curcumin is a very powerful anti-inflammatory compound – it blocks the molecule NF-kB that turns on inflammatory genes in our cells. Curcumin can increase the antioxidant capacity of our bodies by neutralizing free radicals on its own and by stimulating the body’s own antioxidant enzymes. It has been shown to improve endothelial function.
Parsley & Basil: Contains a range of protective vitamins such as Vitamins A, C, and K. They are Packed full of antioxidants that help reduce oxidative stress in the body, including lutein, beta-carotene, and zeaxanthin. These are known not only to reduce the risk of cancer but can also prevent age-related macular degeneration and support liver health. A unique component of basil is its ability to enhance and preserve the healthful properties of other ingredients it is combined with.
Dill: Part of the celery family and can produce a citrus and grassy flavor. It can play a role in preventing or delaying cell damage due to the high amounts of antioxidant flavonoids. It has been shown to also have high anti-inflammatory properties and can be used as a natural painkiller for muscle aches, arthritis, periods, and even labor.
Chives: The allyl sulfides in chives have been shown to ease digestive discomfort. Chives have strong antibacterial qualities, and can increase the nutrient uptake efficiency of our gut. Current research suggests that the significant concentration of diallyl trisulphides in chives can act as a potential anticancer agent.
Yogurt: Contains probiotics and “good bacteria”. Probiotics can help promote a healthy balance of gut bacteria and have been linked to a range of health benefits including: Aiding in digestive health, immune function, weight loss, and preventing and treating diarrhea.
