Allison Creates a No-Fart Frittata: Yummy in the Tummy and Easy on the Gut

Well, we maybe wouldn’t have been so…snarky by calling it a ‘No-Fart Frittata’, but leave it to Snarky Vegan to say what many of you were probably wondering! This is one of our favorite recipes from Allison, and we love how Julia breaks it down here for her Vegan MoFo version. Have you made a soy-free vegan frittata yet? It’s a fluffy, creamy treat any time of year.

Just before popping in the oven, I topped the frittata with Daiya cheese and asparagus spears.

When I think of veganizing frittata or quiche, I automatically think of tofu as the egg susbstitute and then I give up because I’m not a big fan of tofu. It’s almost become the standard vegan crutch and too much soy can cause gastronomical issues in some people.

So when I saw that Allison had created a frittata without soy, I got super intrigued. Then I saw how simple it was to make and got really tweaked about the possibilities. I began fanticizing about using the basic mixture for quiche, terrines…even savory custards.

Then I got even more excited because I could use Allison’s recipe to make mini-frittatas for lunch bentos. This would be not only healthy but a yummy compassionate protein to go with a salad or side veggies. AND it would be easy to manage portion control, something I struggle with daily…ok, hourly.

I doubled the recipe so I’d have enough batter to make some mini frittatas in a muffin tin. I lined the tin with parchment to make them easier to remove later.

A great thing about frittata is that you can use almost any vegetable in the mix so it’s totally seasonal. Spring spinach and asparagus, Summer tomatoes and eggplant, Fall beans and zucchini, they’d all work well.

Italian Frittata

Reprinted here with permission by on Allison Rivers Samson from her VeganizeIt! column in VegNews magazine. Any changes on my part are in parentheses or noted with asterisks.

6 servings, if you aren’t a hoarder.

Ingredients:

• 4 cups water
• 2 teaspoons salt
• 1  1/2 cups garbanzo bean flour
• 1/4 cup margarine
• 1 cup onion, quartered and cut into thin slices
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried marjoram
• 2 cups broccoli florets cut into small pieces*
• 1/4 teaspoon kala namak

*After doubling the recipe, I added 1 box of chopped frozen spinach in lieu of doubling the broccoli. I also added about a cup of Daiya mozzarella shreds to the hot mixture and then used some extra as topping with the asparagus spears.

Steps:

1. Oil a 9-inch tart pan (I used a pie plate). In a medium saucepan (large if you’re doubling recipe) over medium heat, add water and salt. Gently whisk in the garbanzo bean flour to combien completely. Whisk occasionally as the mixture begins to boil to prevent it from sticking to the bottom of the pan. As it begins to thicken, reduce heat to low and cook uncovered for 20 minutes, stirring occasionally.
2. Meanwhile, place a saute pan over low-medium heat and add margarine and onions. Saute for 5 minutes, then add basil and marjoram and cook for another 5 minutes. Add broccoli and cook for an additional 5 minutes (this is where I added my defrosted spinach as well). Turn off heat.
3. In a large bowl, combine cooked garbanzo bean mixture, vegetables and kala namak until well mixed. Spread evenly into oiled dish. Cool completely in the refrigerator for two hours. This step imparts the egg-like texture so don’t skip it.
4. Preheat oven to 350, then bake frittata for 20 minutes (I baked for 30 because my oven is weird). Move frittata to broiler rack and broil for 3-5 minutes, until the top has browned (I have a small apartment-sized stove and skipped this step because the last time I used the broiler the smoke detector took issue).

The overall texture after baking is fluffy and creamy. The taste is also very yummy and savory due to sauteing the vegetables before blending.

When warm, the slices are a tad loose but they do firm up after cooling which will make them perfect for including in lunch bentos. I really gotta get a decent stove with a broiler that doesn’t cause too much smoke.

Tired Wench Tips:

• This recipe required a set-up time of no less than two hours in the fridge. Overnight if possible. That means that it’s an easy make-ahead dish that only takes 20-30 minutes to cook when you’re ready. So make it Sunday for Monday morning breakfast or a quick comforting dinner after work.
• Likewise, make ahead mini-frittatas in muffin tins to use in lunch boxes throughout the week. Accompany with a side salad and some fruit (strawberries, banana, apple, etc) for a healthy lunch.
• Or do what I did and double the batch, make a frittata in a pie dish for dinner then make the minis for lunches.
• If you’re a penny pincher, grate the broccoli stems and incorporate into the batter with the florets.
• And my favorite tip, if you don’t feel like chopping a bunch of veggies, buy chopped frozen veggies instead. All you really must chop is the onion. Sorry, there’s no way around that.

Great tips, Julia! We love the side ideas!