Chickpea Vegetable Frittata For Under $1 a Serving

Breakfast just got a whole lot tastier with this vegetable frittata which replaces eggs with flour and tofu. With this recipe, you're on your way to a healthy 2022 without having to sacrifice flavor.

Each slice contains almost 15 grams of plant-based protein, ample amounts of B vitamins, and no gluten. Plus, the entire frittata costs less than $4 to make!

Bell pepper, spinach, and red onions all make delicious additions. But you can make this recipe even more cost-effective by using up leftover veggies like mushrooms, potatoes, broccolini, asparagus, cherry tomatoes, green beans, and more.

If mornings are busy in your household, prep your frittata ahead of time since it stores well in the fridge or freezer. When you’re ready to serve, top it with garnishes like cilantro, green onions, hot sauce, or dairy-free cheese. The options are endless!

It’s a great time to start eating more plants for your health, the animals, and the planet! What do you say?!

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Cost: $3.71 recipe | $0.62 slice

Chickpea Flour Frittata

Serves 6

Ingredients

For the Chickpea “Egg”

• 1 ¾ cups chickpea flour ($0.42)
• ½ block (160 grams) firm silken tofu ($1.01)
• 1 teaspoon baking powder ($0.01)
• 3 tablespoons nutritional yeast ($0.72)
• 1 teaspoon turmeric ($0.01)
• 1 teaspoon garlic powder ($0.08)
• 1 teaspoon sea salt or black salt* ($0.01)
• Cracked black pepper to taste ($0.01)
• 1 ½ cups water ($0.01)

For the Vegetables

• 1 tablespoon olive oil ($0.11)
• 1 ½ cups spinach or kale, chopped ($0.15)
• ½ red or white onion, thinly sliced ($0.35)
• 1 red bell pepper, thinly sliced ($0.82)

Instructions

1. First, preheat your oven to 375 degrees F, with the rack in the center, and grease a pie dish or springform pan.
2. Add chickpea flour, tofu, baking powder, nutritional yeast, turmeric, garlic powder, salt, pepper, and water to a blender. Mix on high until smooth, then set aside.
3. Heat olive oil in a skillet over medium. Sauté the onions and bell pepper until the onions are translucent, about 3-4 minutes. Add in the spinach and cook until wilted.
4. Turn the heat off and pour in the chickpea batter, mixing it with the cooked vegetables, then transfer everything to your greased pan.
5. Bake at 375 degrees F for 30-35 minutes, or until the center is firm to the touch. Cover the pan with foil if the top of your frittata is browning too much.
6. Let the frittata cool for ~10 minutes before slicing. Serve with extra garnishes on top like vegan cheese, cilantro, hot sauce, salsa, etc. Enjoy!

Notes

• Replace the vegetables in this recipe with whatever you have on hand (as long as the total volume is around 3 cups).
• Kala Namak black salt emulates the sulfurous taste of eggs. If you don’t like this flavor, replace it with regular sea salt.

Nutrition: 1 of 6 slices
Calories 232 | Total Fat 5.6 g | Saturated Fat 0.8 g | Cholesterol 0 mg | Sodium 39.4 mg | Total Carbohydrates 33.1 g | Dietary Fiber 6.8 g | Total Sugars 4.7 g | Protein 14.6 g | Calcium 95.2 mg | Iron 3.5 mg | Potassium 680.5 mg |