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 cup chopped mushrooms
1 chopped tomato
¼ cup chopped coriander
- First I soaked the dhal for at least 6 hours or overnight. The dhal needs to soften.
- After soaking, I drained the dhal and placed in blender with around 1 cup of water to make a smooth but thick batter.
- 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.
- I then added seasonings to the dhal batter (salt, black pepper and turmeric) and checked the taste.
- At this stage I pre-heated the oven at (180oC)
- I then peeled my onion and cut it into small-medium pieces.
- 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.
- I then added chopped vegetables to the softened onions. I used mushrooms, courgettes and asparagus but use whatever vegetables are in season.
- Next I added some tomato and seasonings to the vegetables ( salt, oregano, black pepper and turmeric).
- 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
- I place the vegetables into a baking pan and poured over the dhal batter mixture
- 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
- 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.