Mini Spinach and Tomato Frittatas (Plant-Based)

Until last week, when I bought chickpea flour to make socca, I had only had chickpea flour in deep-fried snacks– Indian pakoras and the Trinidadian Indian fritters called pholourie.  An internet search for healthier options revealed that plant based food bloggers often use this savory flour to make eggless quiches and frittatas.  This trend inspired this recipe, which makes a fabulous lunch or, made in advance, grab and go breakfast.  While many recipes call for the addition of nutritional yeast to add a “cheesy” flavor or Indian black salt (kala namak) for an “eggy” flavor, I find those overwhelm the very Italian flavors of tomato, garlic and rosemary, and created this recipe without them.  But you can certainly add those if you like.  And while these are delicious on their own, I highly recommend serving these with some warm spicy marinara sauce for an extra dimension of flavor.

Makes: 12

Ingredients

2 T olive oil, plus more for greasing a muffin tin

1 small onion, diced

3 cloves garlic, chopped

1 cup grape or cherry tomatoes, quartered

3 cups fresh spinach, chopped

1 T rosemary, minced

salt, freshly ground black pepper, crushed red pepper flakes, to taste

1 3/4 cup chickpea flour

1 tsp baking soda

1/2 tsp kosher salt

few grinds black pepper

2 cups water

For serving:

spicy marinara sauce– a cup of your favorite marinara (homemade or jarred), warmed with as much red pepper flakes as you like)

Technique

  1. Grease muffin cups with a thin layer of olive oil applied with a paper towel.
  2. Warm olive oil in a saute pan over medium high heat.  When oil is shimmery, add onions and a pinch of salt and saute for about 2 minutes, until becoming translucent.  Add garlic and saute for another 30 seconds.  Then add remaining vegetables, rosemary, salt, pepper and red pepper flakes to taste, and saute until spinach has wilted and tomatoes are softened and most of the liquid has evaporated.  Take off heat and allow to cool slightly while preparing the batter.
  3. Combine chickpea flour, salt, baking soda and salt in a medium mixing bowl with a whisk, and stir until smooth.  It will be runny.  Add cooled vegetables and stir to distribute.
  4. Use a 1/4 cup measure to place frittata batter into each cup of the muffin tin. Place on a baking sheet to avoid any spills, and bake for 30-35 minutes, until a toothpick inserted comes out clean and the tops are golden.  Allow to cool slightly before removing from the pan.
  5. Serve hot or warm with hot sauce or spicy marinara.  Leftovers may be chilled and eaten cold as well.

Did You Know?

Chickpea flour is gluten-free, and a good source of fiber and protein.

I hope you enjoy this recipe! Inspired?

Cookbook coming March 2021! Spicebox Kitchen, Da Capo Press.

For information about my healthy cooking classes, please visit (and Like!) my Facebook page: www.Facebook.com/TheDoctorsSpicebox.  For those of you in the San Francisco Bay Area, we hope to be back in action in the Thrive Kitchen in June.

You can also follow me on Twitter and Instagram @spiceboxtravels.

 

 

2 responses

  1. Hi, looks nice. Clarification: you list chickpea flour in the ingredients. Then in the instructions you refer to both chickpea flour and flour. I imagine the second flour reference is spurious.

    Best?

    G

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