Cruciferous Power Cauliflower Chickpea Flour Frittata Recipe.
A savoury vegan breakfast/ brunch dish or even tapa, this dish is chock full of nutritious cruciferous vegetables—a delightful diversion from the traditional frittata. The flavours are reminiscent of the Spanish tortilla which is made with eggs and potatoes and often served at room temperature as a tapa. Many years ago, consuming these protein rich yellow triangles known as “tortilla” provide me with essential mid-morning fuel on the 30-day walk on the Camino de Santiago pilgrimage hike across Spain. Recently I was inspired to create a vegan version for a friend and I have to say this one using chickpea flour (like Italian and French “socca”) knocks my socks off even without hiking a mile. As a replacement for the eggs, chickpea flour works remarkably well providing the custard base. Chickpeas are naturally super high in fiber (great for satiation and steady blood sugar levels!) and particularly rich in resistant starch. Resistant starch is a type of starch that remains undigested until it reaches the large intestine where it then acts as a food source for healthy bacteria. Good gut health is an important foundation for hormone health. Rather than simple carb potatoes, I use cauliflower here which provides that similarly satisfying taste and texture and more nutritional power. The cauliflower and kale featured here are both esteemed members of the family of vegetables famed for their sulphur containing compounds called glucosinolates which play important roles in disease prevention by triggering antioxidant and anti-inflammatory processes. These cruciferous compounds support reproductive health and activate cancer fighting enzymes in the body (particularly those that prevent breast, ovarian, colorectal and prostate cancer). They also support phase 2 of liver detoxification which is helpful for cancer prevention and women’s health in all stages of our hormone journey- reducing PMS, supporting fertility and menopause transition.
· 1 cup finely chopped onion
· 2 cups finely chopped cauliflower
· 1 cup tightly packed finely chopped kale
· 1/4 teaspoon salt
· 1 1/2 cups chickpea flour (garbanzo bean flour)
· 1 1/2 cups water
· 1/4 cup plain unsweetened oat or other plant milk
· 1 tablespoon avocado oil
· 3/4 teaspoon salt
· 1/2 teaspoon each ground cumin and curry powder
· 1/2 cup chopped fresh cilantro
1. Preheat the oven to 375°F.
2. Vegetables: Saute onions in a bit of oil for a few minutes and then add the cauliflower, garlic and salt and stir fry for about 5 minutes. Add the greens and cook for about 1 minute, or until they are just wilted, and then transfer the veggie mix in a large bowl.
3. Batter: If you have a blender, combine the flour, water, plant milk, salt, spices and oil and blend until smooth. Alternatively, you can whisk the ingredients together in a large bowl until smooth.
4. Add the broccoli/veggie mixture to the batter.
5 Add the fresh and dried herbs and mix well.
6. Pour the frittata mixture into a greased pie pan or cast-iron dish and bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out fairly clean.
The top will crack and get golden, you can sprinkle with chopped cilantro or thinly sliced tomatoes. Serve hot or at room temperature and enjoy!