Allison’s Vegan Frittata: Yummy in the Tummy and Easy on the Gut

This is one of my favorite recipes from Allison, and I love how Julia breaks it down in her Vegan MoFo version so I’ve decided to re-post it here. Have you made this soy-free vegan frittata yet? It’s a fluffy, creamy treat any time of year.

When I think of veganizing frittata or quiche, I automatically think of tofu as the egg substitute 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 doubled the recipe so I’d have enough batter to make some mini frittatas in a muffin tin lined with parchment to make them easier to remove.

I began fantasizing 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.

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

By Allison Rivers Samson

Serves 6

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

1. Oil a 9-inch tart pan. In a medium saucepan over medium heat, add water and salt. Gently whisk in the garbanzo bean flour to combine 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 sauté pan over low-medium heat and add margarine and onions. Sauté for 5 minutes, then add basil and marjoram and cook for another 5 minutes. Add broccoli and cook for an additional 5 minutes. 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 degrees, then bake frittata for 20 minutes. Move frittata to broiler rack and broil for 3-5 minutes, until the top has browned.


Recipe by Allison Rivers Samson, Maven of Mmmm… at and award-winning author of Comfortably Yum.

If you’re wondering what in the heck “kala namak” is let me enlighten you. Also know as Indian black salt, kala namak imparts the somewhat sulfuric egg-like taste to this dish. Look for it in ethnic section of your favorite health food store, or find is online.

Just before popping it in the oven, I topped my frittata with vegan cheese and asparagus spears. The overall texture after baking is fluffy and creamy. The taste is also very yummy and savory due to sautéing the vegetables before blending.

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. 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 vegan mozzarella shreds to the hot mixture and then used some extra as topping with the asparagus spears.

• 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. I love the idea of mini-frittatas for lunches and can’t wait to try frittata for dinner! (I’ll probably pair it with some organic cookies for dessert.)

  1. Pingback: 18 Vegan MoFo Recipes You Have to Try! : Allison's Gourmet Blog

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