Aquafaba Vegetable Breakfast Frittata
Learn how to make an egg-less vegetable frittata! The leftover liquid from home-cooked or canned beans is called aquafaba and it can be put to use as an egg substitute.
4 cups low sodium or no-salt-added vegetable broth
1/2 teaspoon turmeric
1/4 teaspoon asafetida or onion powder
black pepper, to taste
1/2 teaspoon baking soda
2 teaspoons Dijon mustard
2 cups chickpea flour
5 cups sauteed vegetables of your choice, include onions, mushrooms and greens
1/2 cup raisins or dried currants
1 cup aquafaba (see note)
3 teaspoons apple cider vinegar
2 teaspoons cream of tartar
In a large saucepan, whisk together the broth, turmeric, nutritional yeast, asafetida, black pepper, baking soda and dijon mustard and bring to a boil. Whisk in the chickpea flour, lower the heat and stir continuously until it thickens. Cook for another 2-3 minutes, fold in the veggies and raisins and remove from the heat.
Using an electric mixer, whip aquafaba to stiff peaks, adding apple cider vinegar and cream of tartar as you go.
Fold the whipped aquafaba into the mixture in saucepan until fully incorporated. Pour mixture into a very lightly-oiled 9 X 13 inch baking pan and bake at 350 degrees F for 35-45 minutes or until firm and lightly browned on top.
Note: Aquafaba is the common name for the cooking liquid from beans and other legumes like chickpeas. You may know it as the typically discarded liquid found in retail cans and boxes of beans, or as the liquid left over from cooking your own from dried. You want your aquafaba to be the consistency of egg whites. If it's really runny, you're better off reducing it by a quarter, by simmering it over low heat, then letting it cool. If it's too gloppy or firm like jello, it's been reduced too far and you'll need to heat it back up with some water. There is a very wide range of concentrations that work, depending on your recipe, so don't worry too much. Most packages or cans of chickpeas have liquid that's about the perfect consistency.
Calories 191; Protein 11 g; Carbohydrates 29 g; Sugars 9 g; Total Fat 3.4 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 193 mg; Fiber 6.1 g; Beta-Carotene 3991 ug; Vitamin C 21 mg; Calcium 72 mg; Iron 2.7 mg; Folate 111 ug; Magnesium 65 mg; Potassium 589 mg; Zinc 2.6 mg; Selenium 5.2 ug