Batzina

Batzina is a delightful Greek vegan dish that combines seasonal vegetables and chickpea flour to create a savory, frittata-like texture. This hearty meal is perfect for lunch and captures the essence of Mediterranean flavors with simplicity and nutrition.

Ingredients

• Chickpea flour - 150 grams
• Water - 400 milliliters
• Zucchini - 150 grams, grated
• Spinach - 100 grams, chopped
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Baking powder - 1 teaspoon

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large bowl, whisk together the chickpea flour, baking powder, salt, and black pepper.
3. Gradually add the water to the dry ingredients, mixing until smooth and free of lumps.
4. In a skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the red onion until translucent, about 3-4 minutes.
5. Add the grated zucchini and chopped spinach to the skillet, cooking for an additional 5 minutes until the vegetables are softened.
6. Remove the skillet from heat and stir in the chopped parsley.
7. Combine the sautéed vegetables with the chickpea batter, mixing well.
8. Grease a baking dish with the remaining olive oil, pour the mixture into the dish, and spread it evenly.
9. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and a toothpick inserted in the center comes out clean.
10. Let it cool for a few minutes before slicing and serving warm.

Nutrition

• Calories: 300
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in plant-based protein from chickpea flour.
• Rich in vitamins and minerals from a variety of vegetables.

Tags