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4.9 from 36 votes

Asparagus Vegan Frittata [Oil Free]

A vegan frittata featuring asparagus, peppers and mushrooms with an eggy chickpea batter. It's packed with flavour, and simple to make!

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6 Slices
Calories: 137 kcal
Course: Main Course , Breakfast
Cuisine: Italian , American , Canadian

Ingredients

  • ½ cup red bell pepper diced
  • ½ cup mushrooms diced
  • 1 cup asparagus ends trimmed, and cut into 1" pieces (if your asparagus are very thick, also cut in half lengthwise)
  • 1.5 cups chickpea or garbanzo flour
  • 1.5 cups water
  • ¼ cup nutritional yeast optional, but recommended for added flavour
  • 1.5 teaspoon garlic powder
  • 1.5 teaspoon onion powder
  • 1 teaspoon dried parsley
  • 1 teaspoon sea salt
  • ½ teaspoon Turmeric
  • ½ teaspoon black pepper optional, but recommended
  • ½ teaspoon chili flakes optional, but recommended
  • ½ teaspoon black salt optional, but highly recommended

Instructions

    Cup of Yum
  1. Preheat your oven to 375℉/190℃ and grease a 9" pie plate or line it with parchment paper.
  2. Chop your veggies and set aside. Use two cups of your favourite veggies.
  3. Place all the remaining ingredients in a medium mixing bowl and whisk to combine. Then stir in the chopped veggies.
  4. Transfer the mixture to your pie plate and smooth out the top with a silicone spatula. Bake for 30-35 minutes, until the edges are brown and the middle is set. A toothpick inserted in the middle should come out mostly clean, but not completely dry.
  5. Remove from the oven and let cool for at least 15 minutes before slicing and serving. As the frittata cools it will further set and slice easier.

Notes

  • Leftovers keep refrigerated in a sealed container for 3-4 days. You may reheat or enjoy chilled.
  • You may use any veggies you like but don't use more than 2 cups of chopped veggies.
  • Do not overcook your frittata. For best results and texture, bake until a toothpick inserted in the middle comes out mostly clean, but NOT completely dry. It will continue to set as it cools.
  • Let the frittata rest at room temperature for at least 15 minutes (a little longer is better) before slicing and serving. The cool-down time will help your omelette firm up and make the texture, just right. ;)

Nutrition Information

Calories 137cal (7%) Carbohydrates 21g (7%) Protein 9g (18%) Fat 2g (3%) Sodium 608mg (25%) Potassium 406mg (12%) Fiber 5g (20%) Sugar 4g (8%) Vitamin A 622IU (12%) Vitamin C 17mg (19%) Calcium 25mg (3%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Slices

Amount Per Serving

Calories 137

% Daily Value*

Calories 137cal 7%
Carbohydrates 21g 7%
Protein 9g 18%
Fat 2g 3%
Sodium 608mg 25%
Potassium 406mg 9%
Fiber 5g 20%
Sugar 4g 8%
Vitamin A 622IU 12%
Vitamin C 17mg 19%
Calcium 25mg 3%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.