Chickpea Frittata

Chickpea Frittata is a delightful low-carb Italian dish that combines the earthiness of chickpeas with the creaminess of eggs, creating a protein-packed meal perfect for dinner. This frittata is not only satisfying but also infused with fresh herbs, making it a healthy and flavorful choice.

Ingredients

• chickpeas - 200 grams (cooked)
• eggs - 4 large
• spinach - 100 grams (fresh)
• red bell pepper - 1 medium (diced)
• onion - 1 small (finely chopped)
• garlic - 2 cloves (minced)
• olive oil - 2 tablespoons
• parmesan cheese - 30 grams (grated)
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• fresh parsley - 2 tablespoons (chopped)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced red bell pepper and cook for another 2-3 minutes until softened.
4. Stir in the fresh spinach and cook until wilted, around 2 minutes.
5. In a mixing bowl, whisk together the eggs, cooked chickpeas, grated parmesan cheese, salt, and black pepper until well combined.
6. Pour the egg mixture into the skillet over the sautéed vegetables, ensuring an even distribution.
7. Cook on the stovetop for about 5 minutes until the edges start to set.
8. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the frittata is fully set and golden on top.
9. Remove from the oven, let cool slightly, and garnish with chopped fresh parsley before slicing and serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 25 g
• Fiber: 8 g
• Sugar: g
• Sodium: 400 mg
• Cholesterol: 300 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle health and satiety.
• Rich in fiber, promoting digestive health and stable blood sugar levels.

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