Eggless Mushroom and Greens Frittatas
These frittatas are made from the very versatile pulse, the chickpea. Chickpea flour is essentially dried, ground chickpeas—fancy that? Chickpea flour can be used to make pancakes or flatbreads as well as these little eggless frittatas. Eating more plant-based foods with lower GHG and other emissions is better for the environment.
Use up whatever veg you have in your fridge and serve with a pesto or tomato-based dip. They can be made in advance and will keep in the fridge for about 5 days and they also freeze well.
Makes about 18 little frittatas
Ingredients
250 grams chickpea flour
1 teaspoon baking powder
1 teaspoon sea salt
good pinch of black pepper
325 millilitres water
2 tablespoons olive oil
2 teaspoons Dijon mustard
300 grams mushrooms, sliced (if you don’t have mushrooms, you could try leeks)
100 grams greens, washed (spinach, kale or even grated broccoli stalk are a good alternative)
5 spring onions, sliced (brown or red onions thinly sliced will work great too)
small bunch of soft fresh herbs, chopped
2 teaspoons nigella (onion) seeds (optional)
Method
Preheat the oven to 200C and prepare a 12-hole and a 6-hole muffin tin by brushing the inside with oil.
Combine the chickpea flour, water, 1 tablespoon of olive oil, baking powder, salt and pepper using a whisk. Allow this to sit while you get on with cooking the vegetables.
Heat the remaining oil in a frying pan and first cook the mushrooms, allowing them to brown slightly before adding the spinach, spring onion, and cook for an additional 2-3 minutes and toss through the chopped herbs.
Add the cooked veg to the bottom of the muffin cups then fill with the chickpea batter. Giving each a stir to ensure the batter gets under the veg.
Once filled, sprinkle nigella seeds on top and place the trays in the oven. Bake for 25-30 minutes. Allow the frittatas to cool for 10 mins before running a knife around the edge and removing from the tray.
Food savvy tip
Fill you frittata with whatever veg is in season, check out our guide to eating seasonally.
Recipe provided by Nina Foster of Natural Chef.
