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Whole Vegan Italian Frittata

Vegan Italian Frittata

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 20 Minutes
  • Cook Time: 45 Minutres
  • Total Time: 65 Minutes (+10 Minute rest)
  • Yield: 4-6 1x
  • Category: Breakfast, Dinner
  • Method: Stovetop, Oven
  • Cuisine: Italian

Description

Shining like a star on the breakfast or brunch table, this incredibly flavorful Vegan Italian Frittata is bursting with healthy ingredients and brings a smile with each bite. A hearty chickpea flour base with zesty red onions, sweet red bell peppers and carrots, earthy garlic and baby spinach with fragrant Italian herbs and spices makes for a savory and tasty frittata that will have you craving vegan frittata everyday.  Perfect for breakfast or dinner, you can’t go wrong with this delicious and wholesome dish!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.


Scale

Ingredients

Vegetable Ingredients:

  • ½ cup red onion, small dice
  • ½ cup red bell pepper, small dice
  • ½ cup grated carrots
  • 1 Tablespoon minced garlic
  • 1 Tablespoon tamari *
  • 1 cup baby spinach, chopped

Frittata Batter Ingredients:

  • ½ cup unsweetened plain plant milk
  • 1 teaspoon apple cider vinegar
  • 1 ¼ cups chickpea flour
  • 3 Tablespoons nutritional yeast
  • 1 teaspoon baking powder
  • 4 sundried tomato halves, minced
  • ¼ cup + 2 Tablespoons water (or broth)
  • ¼ cup vegetable broth *

Spice/Herb Ingredients: 

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 Tablespoon dried minced onions
  • ½ teaspoon Italian seasoning
  • ½ teaspoon sweet paprika
  • 1 teaspoon dried crushed thyme leaves *
  • 2 teaspoons dried parsley
  • 1/8 teaspoon turmeric
  • ¾ teaspoon sea salt (+/-) *
  • ¼ teaspoon black pepper (+/-)

Optional Ingredients:

  • 1/8 teaspoon black salt powder (Kala namak)

Instructions

  1. Preheat the oven to 375 F. Line an 8-inch cake pan with parchment paper (just the bottom), set aside.  (see notes)
  2. Place all the Herb/Spice Ingredients into a small box, whisk to combine, set aside.
  3. Place ½ cup of plant milk into a small bowl, then add the apple cider vinegar, whisk to combine, set aside.
  4. In a large ceramic/enamel-lined large skillet (or similar non-stick skillet), add the diced onions, grated carrots, diced red bell peppers, and 1 Tablespoon of tamari, sauté over medium heat until they begin to soften, approximately 5 to 7 minutes. Add a tablespoon or so of water if the veggies start to stick and/or to prevent burning.
  5. Add the minced garlic, sauté for one minute, then add the chopped baby spinach, and sauté for one minute.Remove the skillet from the heat and set aside.
  6. In a large mixing bowl, add all the Frittata Batter Ingredients and Spice/Herb mix, (including the plant milk and apple cider vinegar mixture), whisk well to combined, then fold in the cooked veggies, stir well to evenly distribute them.
  7. Pour the frittata batter into the parchment paper lined cake pan and bake at 375 F for 33 to 35 minutes (see notes on baking times) or until a toothpick inserted into the center of the frittata comes out clean (or with a few remaining crumbs). Place a timer for about 25 minutes to check to see if the frittata is getting too dark.  Place a sheet of foil or doubled parchment paper across the top and continue baking.
  8. Allow to set in the pan to set up for 20 minutes before serving. It is important to allow the frittata to set when it comes out of the oven, so it can firm up.  Gently run a thin bladed knife around the edges to release any pieces that are stuck to the sides.  This will ensure a smooth release from the pan.  Flip upside-down, then once again to get it right-side up.

Notes

*Tips for Success:  We placed two pieces of parchment down on the bottom of the pan to ensure that the frittata released perfectly.  We just cut two 8-inch circles and placed them on top of each other.  You do not need to line the sides of the cake pan.  Make sure you run a thin-bladed knife all along the edges of the baked frittata to loosen before flipping it out of the pan.

*Baking Times:  We were divided over the baking times. If you prefer a very moist frittata, bake it for 30 to 33 minutes. If you prefer a drier (but still moist) frittata, bake it for 35 minutes.

*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium.  You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos. 

*Vegetable Stock:  We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Dried Thyme Crushed Leaves:  We use Penzeys French Thyme.  It has amazing flavor.  If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Black Salt Powder (Kala namak):   If you loved eggs in your former life (prior to being WFPB), then you will love black salt powder.  We prefer the powder over the granules as you can get more flavor using less. You can find Black Salt Powder at most Mediterranean stores or you can order it from Amazon. If you have never tried it before, we suggest trying a small sample before adding to the batter or sprinkling a little on individual slices when serving. A little goes a long way.  *We did not use black salt powder in our dish.

*Servings:  4 to 6 

*Storage:  Refrigerate, use within 5 days. Freezes well.