Lentil Veggie Asparagus Frittata. Blended red lentils make the egg in this lentil frittata filled with Spring vegetables. Easy Vegan Gluten-free Soy-free Recipe. Pin this Recipe! Jump to Recipe
Yes, that is not chickpea flour and not tofu! Just some good old red lentils (masoor dal).
Red Lentils are soaked for 15-20 mins. Then blended with water, spices, baking powder, kala namak. The veggies are cooked slightly with spices, then distributed in the pan. Then the lentil batter is spread on top. Bake and done!
Chickpeas and chickpea flour are the in thing these days. They are easily available too. Often, I want to use other beans and lentils in the recipes but end up using chickpeas. Its because of the ease of availability and the familiarity of the readers. Red lentils are coming up right behind chickpeas. Easily available, super quick cooking, protein filled and delicious. Try this frittata with red lentils. You can also use the chickpea flour mixture from this Broccolini frittata, or use this lentil batter in the broccolini frittata for variation. You can also use moong dal (split and skinned mung beans) or a mix of red lentils andmoong dal to make the batter. Make this into a quiche by using a prebaked quiche crust. Add spices and blends of choice. Fold in some smoke coconut (coconut bacon). Get baking!
More savory bunches from the blog, all soy-free
- Broccolini White Bean Chickpea flour Frittata GF
- Fluffy Chickpea flour omelet /pancake GF
- Lentil Mung Bean Omelettes with blackened veggies and havarti. GF
- Chickpea flour fat pancakes with cauliflower. GF
- Sweet Potato Crepes Stuffed with smoky millet. GF
Step by Step Photos for Lentil Veggie Frittata
Lightly roast the veggies
Transfer to a parchment lined pan.
Blend the lentils with the eggy mix ingredients and pour over the veggies. Use a spatula to even it out. Bake until golden.
Cool for a few minutes before slicing.
Serve with sauces or dressing of choice.
Lentil Veggie Asparagus Frittata Recipe
Ingredients
For the lentil eggy mix:
- 1/2 cup (90 g) red lentils masoor dal, split red lentils, or use Moong Dal
- 1 cup (250 ml) water
- 1/4 cup (28 g) almond meal
- 1 tbsp flax seed meal or chia seed meal
- 2 tsp starch like cornstarch or arrowroot starch
- 1 tsp baking powder
- 2/3 tsp (0.67 tsp) salt
- 1/4 tsp (0.25 tsp) turmeric for color 1/8 tsp or more Indian kala namak (Indian sulphur salt) - for the eggy taste (optional)
- 1/3 tsp (0.33 tsp) each of garlic powder, chipotle pepper powder and garam masala or use other spice blend and cayenne
- 2 tsp extra virgin olive oil
- 2 tbsp or more nutritional yeast
- 2 tsp or more sun-dried tomato optional
- 1 tsp lemon juice
for the veggies:
- 1 tsp oil
- 1/2 cup (80 g) chopped onion
- 3 large cloves of garlic
- 1 loaded cup asparagus chopped into 1 inch size bites
- 2 cups (1774 g) chopped veggies. I use a cup cauliflower small florets, 1/2 cup chopped carrots and some red bell pepper, peas, mushrooms etc.
- 1/2 cup (15 g) packed baby spinach I used spinach + celery leaves + 1/4 cup chopped cilantro
- 1/3 tsp (0.33 tsp) salt or to taste
- 1/3 tsp (0.33 tsp) chipotle pepper powder a dash of black pepper
- 1/4-1/2 tsp (0.25 tsp) each oregano and thyme
Instructions
- Soak the lentils in hot water for at least 20 minutes. Soak them before you get the ingredients together as the rest of the steps will take about that much time. Prepare your pan by lining with parchment or greasing well. Preheat the oven to 365 degrees F / 180ºc
Make the veggie mixture:
- Chop up the veggies and keep aside. Heat oil in a skillet over medium heat. Add onions, garlic and cook until onions are translucent. 3-4 mins.
- Add the asparagus, cauliflower, carrots and other veggies if using and mix in. Cover and cook for 2 minutes. Add in the spices, greens and mix in. Cover and cook for 2 to 4 minutes or until the greens are wilted. Take off heat and Let it sit covered for another minute.
Make the eggy mix:
- Drain the lentils and blend with 1 cup water. Blend for atleast a minute. Add the almond flour and the rest of the ingredients and blend until smooth. I blended 2 full 50 second cycles in the blendtec.
- Transfer the veggies to the parchment lined pan. Mix in vegan cheese shreds if using.
- Drizzle the lentil mixture on the veggies and spread with a spatula. Tap once or twice so the mixture settles on the veggies.
- Bake for 40 to 50 minutes until a tooth pick from the center comes out almost clean and not wet.
- Cool in the pan for 10 mintues, Then cool on the cooling rack for another 5-10 before slicing. Serve with avocado and sriracha or other sauce, chutney or dressing.
Video
Notes
Add vegan cheddar cheese shreds or other vegan cheese, mix into the veggies. Make Pancakes/small omelets: Chop the veggies smaller, cook and mix into the batter. Make fat pancakes of the lentil batter on a skillet and cook both sides Nutrition notes: Vit A 172 %
Nutrition
IR says
March 29, 2016 at 5:44 pmReally creative! This is great way to transition to vegan food!
Richa says
March 30, 2016 at 7:01 pm😀 I hope so. I think someone who isnt already vegan or vegetarian might find the ingredients a bit odd, lentils for the egg 🙂 .
Johanna Woodbury says
March 29, 2016 at 9:54 pmThis looks amazing,
AJ says
March 30, 2016 at 3:02 amThis is such a great idea! This has given me some great ideas. Thanks for your inventiveness!! Pinned.
Matilda Harter-Parish says
March 30, 2016 at 4:45 amRicha, This looks and sounds as if it will be fantastic, I will be giving it a try.
Sue says
March 30, 2016 at 10:07 amOh no, Richa. Now I just might have to change tonight’s menu. 🙂 This looks so different and I love all the ingredients. What a dilemma you’ve given me – but in a good way. Thanks for the recipe (Again!!)
Caitlin says
March 30, 2016 at 12:43 pmdamn, this looks good.
Richa says
March 30, 2016 at 7:01 pmit tastes amazing too!
Cassie says
March 30, 2016 at 1:40 pmThis looks INSANE. I love this idea!
Sue says
March 30, 2016 at 5:29 pmJust ate it for dinner It was AWESOME!! So different. The veggies were phenomenally spiced and the topping was creamy. So filling, too. I soaked my lentils in boiling hot water for about 45 mins and it pureed perfectly. It was such a terrific out-of-the-box recipe.. Thanks for being so great at recipe development!!!
The star-rating system isn’t working for me, but that’s okay – because I give it 5+
Richa says
March 30, 2016 at 6:56 pmAwesome! So glad you loved it! Yes the lentils should make a creamy custardy base which is flavored a bit like an egg. it works amazingly even without the kala namak for the egg flavor as I love lentils any which way!
Emily says
March 30, 2016 at 7:09 pmGosh this looks amazing. Planning it for breakfast tomorrow!
Van says
March 30, 2016 at 9:49 pmWow, I can’t wait to try this! I’m thinking bday brunch this weekend! How necessary is the almond flour, or any flour for that matter.
Richa says
March 30, 2016 at 10:31 pmalmond flour expands a bit during baking. it adds a bit of volume to the lentil mixture, like a lighter volume in the overall dense lentil batter. you can make your own almond flour, blend some almonds until they are a coarse meal and use.
Irene says
September 13, 2020 at 6:28 pmRicha, I’m looking for a good mung bean quiche recipe. Your mung bean omelette recipe said to come here to this recipe to make a quiche. We can’t eat nuts in our family. Any suggestions?
Airyfairycelt says
April 5, 2016 at 3:45 amWhat a lovely pie!
Something very different and perfect for dinner here.
And, a portable. we plan a couple of outings soon.
We eat diffently and to have another for our joint recipe book is just lovely.
You have just solved a problem!
Hansa says
April 6, 2016 at 6:08 amHi Richa i love your recipe i am vegan i make folo your recipes thanks
Sue says
April 7, 2016 at 11:20 amRicha, I made two of these yesterday! This time they were double-great! 🙂
Richa says
April 7, 2016 at 11:32 amyay!
Laura Sanders says
April 9, 2016 at 9:34 amOh my god. Made this for dinner tonight and it is AMAZING!!!! I had to omit the nutritional yeast and Kala Namk as I couldn’t get them but it doesn’t change the fact it tastes great! I used to love Frittata before I became Vegan and this is a great alternative!!!
Richa says
April 9, 2016 at 10:25 amAwesome!! Yes there is a lot of flavor in the lentil batter. So glad you loved it!
Roxana says
April 15, 2016 at 8:48 pmI love this recipe (I love all your recipes to be honest) – thank you so much for sharing it, can’t wait to try it!!! I’m soy intolerant and chickpeas don’t agree with me at all, so I had almost given up on finding a vegan frittata without tofu or chickpeas – you just made my day 🙂 You’re an inspiration, I enjoyed each and every dish I made based on your recipes 🙂
Richa says
April 15, 2016 at 10:09 pmThats Awesome! Thank for trying the recipes and loving them.
Margaret @ Veggie Primer says
April 18, 2016 at 7:27 amYour recipes are so inspiring! 🙂
Richa says
April 18, 2016 at 10:43 amThank you Margaret.
Roxana says
April 27, 2016 at 12:24 pmMade it, loved it, making it again on Friday – this will become a staple in my kitchen, I can’t thank you enough!!!
Richa says
April 27, 2016 at 4:00 pmyay!
Kaya says
May 31, 2016 at 9:05 amWhat could I use instead of sun dried tomato? I don’t tolerate them very well.
Richa says
May 31, 2016 at 10:17 amOmit it.
Shelly:) says
April 2, 2017 at 9:41 amMaybe some red peppers 🙂
Marta says
June 2, 2016 at 12:34 pmRicha, thank you, thank you, for such a fabulous recipe.
I was looking for a healthy and filling breakfast dish and this fits exactly what I was looking for. Although, this dish works well for lunch or dinner also.
Once I remove from the oven I brush with a little oil from the sun dried tomatoes. It adds a little more flavor and keeps it moist. (Not that it needs more flavor but since I had the oil handy I used it with wonderful results)
You are a genius. I never would have thought to soak the lentils and puree…love it.
Look forward to trying your other recipes. Thanks again!
Richa says
June 2, 2016 at 3:18 pmAwesome! Thats a fab idea to brush the sundried tomato oil. so much flavor!
Lisa says
August 29, 2016 at 2:52 pmDo you think this could this be made ahead and hold up to being refrigerated or frozen? I was thinking of making ahead for a camping trip where I could reheat but won’t have the blender handy… This looks delicious and I have a bunch of vegetarian friends I’d like to be able to share with on the trip.
Thanks
Lisa
Richa says
August 29, 2016 at 8:31 pmyes you can bake it and take it along. it can stay refrigerated for upto 3 days. longer frozen.
Tasha says
August 29, 2020 at 8:12 amWhat other flour can I use instead of almond? My son is allergic and I want to make this for him. Thanks.
Vegan Richa Support says
September 1, 2020 at 12:16 pmit’s almond meal (ground almonds) so you can substitute any other nut like Ground Sunflower Seeds. …
Other ground nuts like hazelnuts would be nice.
Aditi says
September 28, 2016 at 11:02 amHi there,
Thanks for the awesome reportoire of recipes! Love your blog!
Was wondering if yellow mung dal could work here ? Or any other lentil ? (Don’t eat red or brown lentils)
Thanks so much!
Richa says
September 28, 2016 at 11:12 amyes yellow mung will work perfectly.
Kris says
October 1, 2016 at 8:15 amThis is phenomenal! Made two this morning – had to omit the chipotle powder, oregano and asparagus to use what I had on hand – smoked paprika, dill and spinach. It was divine in spite of the substitutions – wow Richa you knocked this out of the park!
Cassandra says
January 9, 2017 at 9:28 amWe absolutely LOVE this recipe. I’ve run into an issue however. We’ve just discovered that my son does not tolerate almonds well. Is there another flour (nut or other) that would work in place of the almond flour?
Richa says
January 10, 2017 at 2:53 amcashew flour or pumpkin seed flour should work.
Tash says
March 16, 2017 at 4:04 pmMy partner is on a low FODMAP diet and can’t eat red lentils, could canned lentils be substituted do you think?
Richa says
March 16, 2017 at 9:51 pmboth lentils are the same family. so i am not sure if it will work. you can try it out with canned lentils. puree them to a thick batter to use. the baked color might be brown grey.
Karen says
March 28, 2017 at 8:18 amHi Richa,
want to try this for my new Vegan Cooking Club. One of the girls can’t have almonds. Can I swap almond meal to cashew meal?
Thanks
Karen
Richa says
March 28, 2017 at 10:22 amyes.
Dimi says
March 31, 2017 at 11:48 pmThis is the second time I am making this recipe this week!! My family love it. It is delicious and so easy to make. I have only discovered your account through IG about 2 months ago and I have already made 5 of your recipes…at least twice each! Thank you 🙂
Richa says
April 1, 2017 at 5:30 pmThats awesome! so glad everything i turning out well!
Len says
April 3, 2017 at 4:00 amRicha, please, what is recommended baking temperature?
Can starch be substituted somehow, for example for millet (flour)?
Richa says
April 3, 2017 at 10:18 am365 degrees F. It says in step 1 to preheat.
Omit the starch
Jane says
April 18, 2017 at 4:20 pmHi Richa, This dish is quite unlike things I usually make but I made it last night and everyone loved it! Wished i’d been a bit more generous with the chipotle (had to use sauce as i didn’t have powder and i was a bit timorous!). Thanks for inspiration!
Richa says
April 18, 2017 at 5:32 pmawesome! you can drizzle some sauce on the slices before serving.
Hannah says
April 29, 2017 at 11:32 pmDo you think that white bean flour could be used as an alternative? How could this affect the recipe?
White beans work in quiches and cheeses, so this shouldn’t be impossible. Your white bean and broccoli fritatta is outstanding, by the way.
Richa says
April 30, 2017 at 6:36 pmI havent use white bean flour. i think you have to use it like chickpea flour batter. in this one cooked beans would be a better sub for the lentils.
Artemis says
March 17, 2020 at 12:24 pmI do this with yellow split lentils (Greek fava) mixed with plant milk without any starch and it has the color and consistency of a very fluffy omelette
Anita says
May 10, 2017 at 10:22 amI have just made this and it is DELICIOUS! I am already looking forward to making it again. Thank you for your amazing recipes.
Richa says
May 10, 2017 at 10:25 amAwesome!
Sam says
May 21, 2017 at 5:54 pmI made this last night and loved it! Can’t wait to have leftovers for lunch.
Nan says
November 27, 2017 at 6:16 pmThis was easy to make and turned out perfectly. Light, fluffy and cheesy. I didn’t have almond flour/meal so I used oat flour instead. For the veggies I used what was in the fridge-shiitake mushrooms, brussel sprouts, potatoes, asparagus and red bell pepper. Hubby and I loved it and are looking forward to having leftovers tomorrow. Thanks Richa you’re the best!
Richa says
November 28, 2017 at 10:40 amaweesome!
Annette Webb says
March 29, 2018 at 7:49 pmRicha, do you have any suggestions for making this dish ahead of time? I want to serve it for lunch on Easter but won’t have much time that day. I am thinking of cooking the veggies the day before, and refrigerating them overnight. Can I pre-mix the batter and refrigerate it overnight, then assemble all the ingredients just before baking? Thank you!
Richa says
March 29, 2018 at 11:54 pmYes you cam make the veggies and the batter and assemble and bake on the day. Keep the veggies out of the batter as you said so that they dont lose moisture in the batter
nic says
April 7, 2019 at 4:28 amHi Richa
i made this yesterday its yummy !!!
i added sundried tomatoes and some sugar snaps too and used chilli flakes as didnt have any chipotle . plus added some cumin too . and i did use kala namak – just had one for my breakfast cold . Would thoroughly recommend to anyone here who hasn’t made it yet -MAKE IT !
will definitely become a staple for me ! thank you !!!!!
Richa says
April 7, 2019 at 11:00 amyay!!
nic says
April 7, 2019 at 11:08 amcan i freeze it ?
Richa says
April 7, 2019 at 11:09 amyes
Shari Hardin says
April 8, 2019 at 4:01 amCould I use this as a quiche filling?
Richa says
April 8, 2019 at 10:48 amyes!
Lorena Aispuro says
February 26, 2020 at 12:43 pmI loved this piece of deliciousness!!!
So simple but so special and tasty!!!
Love your recipes.
Much love,
Lorena
Danna says
July 11, 2020 at 8:29 amThis was such a hit! Had people over for dinner, four adults and two kids so doubled the recipe and there wasn’t a crumb left. I didn’t have asparagus, mushrooms or cauliflower so used a very weird mix of whatever was on hand (roasted butternut squash, corn, peas, spinach and zucchini). Was so so delicious and I think pretty much anything would work in it. Thank you for this amazing recipe!
Susan says
October 3, 2020 at 7:31 pmI made your moong bean omelet, which is very good. I’d like to use those split beans for this as well, have you tried that option? Looks delicious.
Richa says
October 4, 2020 at 6:31 amYes you can use those here as well.
Susan says
October 4, 2020 at 11:00 amThank you and I did use them. I even added a bit more and cut down on the water by about 1/4, but it cooked for 90 minutes total and was still very wet. I sauteed the veggies and didn’t add til ready to assemble and only sprinkled a small amount of vegan cheese on them before adding the bean flour mixture. It reminded me of “spoon bread”. I had cauliflower, red pepper the onions garlic etc as well as the heaping cup of asparagus. I did add some small chopped grape tomatoes, but not so much as to make the veggies wet…sauteed them all and added the baby spinach. We went ahead and ate the breakfast potatoes on your blog which were great.