Chickpea Flour Frittata

This Chickpea Flour Frittata is a delightful twist on the traditional Italian dish, offering a rich flavor and a low-carb alternative that is both satisfying and nutritious. Packed with vegetables and protein, it's perfect for a light dinner or brunch option.

Ingredients

• Chickpea flour - 100 grams
• Water - 200 ml
• Olive oil - 2 tablespoons
• Red bell pepper - 1 medium, diced
• Zucchini - 1 small, grated
• Spinach - 50 grams, chopped
• Onion - 1 small, finely chopped
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Dried oregano - 1 teaspoon
• Parmesan cheese - 30 grams, grated (optional)
• Fresh basil - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine the chickpea flour and water, whisking until smooth. Let it sit for 10 minutes.
3. In a skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until translucent, about 3-4 minutes.
4. Add the red bell pepper and zucchini to the skillet, cooking for an additional 5 minutes until softened.
5. Stir in the chopped spinach, salt, black pepper, and oregano, cooking until the spinach wilts, about 2 minutes.
6. Remove the skillet from the heat and pour the chickpea flour batter over the sautéed vegetables, mixing gently to combine.
7. Sprinkle the grated Parmesan cheese on top, if using.
8. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and slightly golden on top.
9. Remove from the oven, let it cool for a couple of minutes, and garnish with fresh basil before slicing and serving.

Nutrition

• Calories: 250
• Protein: 11 g
• Carbs: 31 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, aiding in digestion and satiety.
• Rich in vitamins and minerals from the vegetables, supporting overall health.

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