Lentil Veggie Asparagus Frittata Recipe
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. Makes 1 8 or 9 inch pie or cake pan.
Servings: 4 servings
Ingredients
For the lentil eggy mix:
- 1/2 cup red lentils masoor dal, split red lentils, or use Moong Dal
- 1 cup water
- 1/4 cup 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 salt
- 1/4 tsp turmeric for color 1/8 tsp or more Indian kala namak (Indian sulphur salt) - for the eggy taste (optional)
- 1/3 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 chopped onion
- 3 large cloves of garlic
- 1 loaded cup asparagus chopped into 1 inch size bites
- 2 cups 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 packed baby spinach I used spinach + celery leaves + 1/4 cup chopped cilantro
- 1/3 tsp salt or to taste
- 1/3 tsp chipotle pepper powder a dash of black pepper
- 1/4-1/2 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
Variations: add chopped sundried tomatoes to the veggie mix.
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 %
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
Serving: 1g | Calories: 210kcal | Carbohydrates: 24g | Protein: 11g | Fat: 8g | Sodium: 627mg | Potassium: 711mg | Fiber: 11g | Sugar: 2g | Vitamin A: 645IU | Vitamin C: 30.2mg | Calcium: 110mg | Iron: 3.3mg