Wellbeing with Nutrition
Nurturing the Mind and Body

I have wanted to try out this idea for a non-egg based frittata, as I come across a lot of people with egg intolerances or egg allergies. This frittata uses a base of soaked mung dhal to replace the eggs. Adding dhal in this way ensures the frittata holds together and is protein/fibre rich. The use of lots of herbs, spices and vegetables ensures the frittata is packed with flavour.  


2 cups of mung dhal
½ cup cooked rice
1 tablespoon of coconut oil (or organic clarified butter for a non-vegan-option)
1 tsp Himalayan or Celtic sea salt 
½ tsp black pepper
½ tsp turmeric
½ tsp dried oregano
1 large onion
1 cup chopped asparagus
1 courgette
1 cup chopped mushrooms
1 chopped tomato
¼  cup chopped coriander


  1. First I soaked the dhal for at least 6 hours or overnight. The dhal needs to soften.
  2. After soaking, I drained the dhal and placed in blender with around 1 cup of water to make a smooth but thick batter.
  3. The batter was quite thick at this stage. I blended my cooked rice with a some water and then mixed it into the dhal batter. Rice helps give a smoother consistancy to the batter and provides additional amino acids to the dhal making it a complete protein.
  4. I then added seasonings to the dhal batter (salt, black pepper and turmeric) and checked the taste.
  5. At this stage I pre-heated the oven at (180oC)
  6. I then peeled my onion and cut it into small-medium pieces.
  7. I melted clarified butter (you could use coconut oil for a vegan option) in my frying pan and  cooked, until the onions started to soften. 
  8. I then added chopped vegetables to the softened onions. I used mushrooms, courgettes and asparagus but use whatever vegetables are in season.  
  9. Next I added some tomato and seasonings to the vegetables ( salt, oregano, black pepper and turmeric).

  10. After a few minutes the vegetables had softened a little. I checked the taste if the seasonings needed adjusting and then stirred in my chopped coriander
  11. I place the vegetables into a baking pan and poured over the dhal batter mixture
  12. The batter and vegetable were then mixed evenly. At this stage you could add some additional flavours like chunks of goat's or feta cheese
  13. I then placed the frittata in a pre-heated oven (180oC) for 15-20 minutes or until it is cooked

As you can see, it looks similar to a egg-based frittata and my family gave it the thumbs up.

I would serve this frittata hot or cold with a suitable accompaniment such as a salsa/salad, sweet potato wedges and/or flat bread.

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