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Moong Dal Frittata/Lentil ”egg” bake
4.9 from 45 votes

Moong Dal Frittata/Lentil ”egg” bake

This moong dal egg bake is a hearty, protein-packed, savory breakfast that cooks up in a single pan! The lentil “egg” batter is packed with herbs, veggies, and amazing flavor to make a fantastic satisfying frittata bake! Gluten-free

Prep Time
15 mins
Cook Time
45 mins
Soaking Time
3 hrs
Total Time
4 hrs
Servings: 6
Calories: 168 kcal
Course: Breakfast, Brunch
Cuisine: Fusion

Ingredients

For the Egg Batter
  • 1 cup moong dal split and skinned mung beans or petite yellow lentils, dried
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ to ¾ teaspoon kala namak Indian sulfur salt, optional
  • ½ teaspoon black pepper
  • 1 teaspoon baking powder
  • 1 tablespoon nutritional yeast
  • 2 tablespoons cashew nuts or use hemp or pumpkin seeds for nut-free
  • 1 cup water or stock
For the Veggies
  • 2 teaspoons neutral cooking oil generic cooking oil
  • 2 ounces mushroom thinly sliced
  • 1/2 cup red bell pepper thinly sliced
  • 1/4 cup green bell pepper thinly sliced
  • 1/2 cup onion sliced
  • 1 teaspoon smoked paprika
  • ½ teaspoon thyme or oregano or both
  • 1/8 teaspoon salt
  • crushed red pepper flakes to taste, or black pepper
Add-Ins
  • 1 tablespoon sun-dried tomato chopped
  • 2 tablespoons green onion
  • 2 oz tofu firm, crumbled
  • 1 oz baby spinach or thawed and squeezed frozen spinach, chopped
Toppings
  • mushrooms peppers, and onions, reserved, cooked
  • black pepper
  • green onion
  • vegan parmesan

Instructions

    Cup of Yum
  1. Wash moong dal once or twice, and soak in some fresh warm water for at least 3 hours or overnight.
Make the batter.
  1. Drain the soaked moong dal (lentils) and add it to a blender. Add salt, garlic powder, onion powder, kala namak, black pepper, baking powder, nutritional yeast, cashews, and water. Blend for 1 minute, then let the mixture sit to let the cashews rehydrate for 2 to 3 minutes, then blend again for half a minute until the mixture is super smooth. You might have to do another round of blending, depending on your blender. If the mixture is too thick, you can add a tablespoon or more of water, and then blend.
Roast the veggies.
  1. Preheat the oven to 400° F (205° C) and line a 9x11” baking dish with parchment paper. Spread most of the bell peppers, mushrooms, and onions evenly in the dish. Drizzle with oil, then mix the smoked paprika, thyme, oregano, salt, and pepper together and sprinkle that all over the veggies. Toss to coat, even the veggies out with a spatula, and bake for 15 minutes.
  2. Meanwhile, prep the rest of the ingredients for folding in and topping the lentil frittata.
Assemble and bake.
  1. Remove the baking dish from the oven. Reserve a third of the mushroom pepper mixture into a bowl.Add crumbled tofu, sun-dried tomatoes, spinach, and green onions to the pan. Spread these evenly. Pour the moong dal batter all over the pan. Lightly mix together, and smooth out the top. Top with the reserved mushrooms, peppers, and onions. Sprinkle with vegan Parmesan and black pepper. Bake for 30 to 35 more minutes or until the center is set when you test with a toothpick. If it’s not done, let it bake another few minutes, then test again. When it’s fully set, remove the frittata from the oven, and let it sit for a few minutes before removing it from the baking dish using the parchment paper. 
  2. Slice and serve. You can serve this frittata warm or cold. You can serve with some vegan butter, hot sauce or a side of sourdough, or vegan egg Benedict sauce. Or, you can make sandwiches with it, because this is kind of like an egg patty. For the sandwich, layer with lettuce, tomato, onion, vegan bacon, toasted bread!

Notes

  • To make this nut-free, replace cashews with hemp or pumpkin seeds. If you don’t want to use the nuts or seeds, use a nut-free, non-dairy milk instead of the water. add in 2 teaspoons of oil while blending if using non dairy milk. Also be sure that your vegan parmesan is nut-free.
  • For soy-free, omit the tofu and use a soy-free vegan parmesan.
  • This recipe is naturally gluten-free.
  • Store leftovers in the fridge wrapped in parchment for up to 4 days or freeze for up to 2 months in an airtight container. Reheat by baking for a few minutes or in your toaster, and serve.
  • lentil substitute:  Use split red lentils or a mix of any split lentils or split peas such as split pigeon pea( any mix of split dals). veggies; use veggies of choice for variation. Some broccoli, fennel, cherry tomatoes on top etc . 

Nutrition Information

Calories 168kcal (8%) Carbohydrates 24g (8%) Protein 11g (22%) Fat 4g (6%) Saturated Fat 0.5g (3%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 2g (10%) Trans Fat 0.01g (1%) Sodium 351mg (15%) Potassium 563mg (12%) Fiber 11g (44%) Sugar 3g (6%) Vitamin A 1067IU (21%) Vitamin C 26mg (29%) Calcium 75mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 168

% Daily Value*

Calories 168kcal 8%
Carbohydrates 24g 8%
Protein 11g 22%
Fat 4g 6%
Saturated Fat 0.5g 3%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Trans Fat 0.01g 1%
Sodium 351mg 15%
Potassium 563mg 12%
Fiber 11g 44%
Sugar 3g 6%
Vitamin A 1067IU 21%
Vitamin C 26mg 29%
Calcium 75mg 8%
Iron 3mg 17%

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