Vegan Chickpea Fritatta

Since I did a holiday meal last week, I decided to give the big cooking a rest this week. Something simple and vegetarian. That’s when I came across a recipe from the MyFitnessPal Hello Healthy Blog for Vegan Chickpea Fritatta. I love fritatta and it’s an easy way to use up ingredients. The recipe was pretty close to being where I want it. The protein is low and I am going to add some veggie sides to make up the vitamin lacks. BTW – Tony loved the carrots I made last week so much, so I am going to do the balsamic glazed carrots this week to make up for the vitamin A. More Brussels sprouts never hurt anyone, so I’m going to do those too. Should be a good dinner! Here are the original stats:

Here’s what I changed:

  • I deleted the added sodium.
  • I added a block of extra-firm tofu to increase the protein
  • I am also adding glazed carrots and roasted Brussels sprouts to add in vitamins A and C.

Here are the final stats for the fritatta:

Here are the final recipes for the Fritatta, Brussels sprouts and carrots:

Vegan Chickpea Fritatta

Serves 6

  • 1 tablespoon olive oil, divided
  • 1 block of extra firm tofu, pressed an cut into cubes
  • 1 cup (160g) onion, chopped
  • 1 cup (100g) cauliflower, chopped
  • 2 cups (56g) fresh spinach
  • 1/2 teaspoon salt
  • 1 1/2 cups (138g) chickpea flour
  • 1/2 teaspoon black pepper

Preheat the oven to 375ºF (190ºC), and use 1 teaspoon olive oil to grease a deep, 9-inch (23 cm) pie pan, reserve.

Place a large saute pan over medium-high heat, coat with remaining olive oil and add the tofu.  Saute until starting to brown then add the onion and cauliflower. Stir, reducing the heat to medium when it starts to sizzle. When the cauliflower is tender, about 4 minutes, remove from the heat and stir in the spinach. Let it stand as the spinach wilts.

In a medium bowl, whisk the chickpea flour, pepper and 1 1/2 cups (375ml) water. Stir the cooked vegetables into the chickpea mixture, then pour into the prepared pie pan. Smooth the top.

Bake for 45 minutes, until the top is cracked and feels firm when pressed. Let cool for 5 minutes on a rack before slicing in 6 pieces.

Leftovers can be stored, tightly covered, in the refrigerator for up to 4 days.


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