Lentil Veggie Asparagus Frittata Recipe
User Reviews
5
Lentil Veggie Asparagus Frittata Recipe
Description
The Lentil Veggie Asparagus Frittata starts by soaking red lentils, then blending them with almond meal, flax or chia meal, cornstarch, baking powder, spices, and olive oil to form a smooth, egg-like batter. Separately, onions, garlic, asparagus, cauliflower, carrots, and other vegetables are cooked with spices and greens until wilted.
The veggie mixture is combined with the lentil batter and transferred to a parchment-lined baking pan, then baked at moderate oven temperature until set. This frittata delivers a textured, savory dish with herbaceous and mildly spicy tones, complemented by the fresh crunch of asparagus and the softness of cooked vegetables.
This recipe can be customized with sundried tomatoes or vegan cheese and adapted into pancakes or smaller omelets by altering vegetable size and cooking method. It offers a nutrient-rich, protein-packed option suitable for vegan diets or those seeking egg-free alternatives.
Vitamin A content is notably high, supporting health benefits with the vegetable diversity used.
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 cornstarch or arrowroot starch
- 1 tsp baking powder
- 2/3 tsp salt
- 1/4 tsp Turmeric 1/8 tsp or more Indian kala namak (Indian sulphur salt) - for the eggy taste (optional, for color
- 1/3 tsp garlic powder or use other spice blend and cayenne
- 1/3 tsp chipotle pepper powder
- 1/3 tsp garam masala
- 2 tsp extra virgin olive oil
- 2 tbsp nutritional yeast or more
- 2 tsp sun-dried tomato optional, or more
- 1 tsp lemon juice
for the veggies:
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 cup onion chopped
- 3 garlic large cloves
- 1 asparagus chopped into 1 inch size bites, loaded cup
- 2 cups cauliflower small florets, 1/2 cup chopped carrots and some red bell pepper, peas, mushrooms etc, chopped veggies, about a cup
- 1/2 cup baby spinach I used spinach + celery leaves + 1/4 cup chopped cilantro, packed
- 1/3 tsp salt or to taste
- 1/3 tsp chipotle pepper powder a dash of black pepper
- 1/4-1/2 tsp oregano
- 1/4-1/2 tsp 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.
Notes
- Adding chopped sundried tomatoes or vegan cheddar cheese can introduce additional flavor depth to the vegetable mix.
- For a variation, chop vegetables finely and cook into smaller pancakes or omelets on a skillet.
- This recipe provides a substantial source of vitamin A due to its vegetable content.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 210 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 210kcal | 11% |
| Carbohydrates | 24g | 8% |
| Protein | 11g | 22% |
| Fat | 8g | 12% |
| Sodium | 627mg | 26% |
| Potassium | 711mg | 15% |
| Fiber | 11g | 44% |
| Sugar | 2g | 4% |
| Vitamin A | 645IU | 13% |
| Vitamin C | 30.2mg | 34% |
| Calcium | 110mg | 11% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
