The chickpea flour frittata, or the frittata made with chickpea flour, is one of those recipes I’ve discovered late, because here, at least in our family, using chickpea flour is not usual. I started buying it only a few years ago, not even knowing at first how to use it. I didn’t really know it could be used to make a smart recipe like a frittata without eggs!
So far, I’ve mostly used chickpea flour as a thickener, adding it to vegetable meatballs or burgers, like in couscous burgers, or sometimes I’ve added it in small quantities to bread doughs. But I had never used it in recipes that required it as the main ingredient. Or rather, when I tried (those farinata or panelle recipes found on chickpea flour packages…) they always turned out terribly!
It took Michela 😀
Michela, a regular participant in my group, delighted us with her asparagus farifrittata and I couldn’t resist the temptation to try her recipe, certain of its success.
And so it was. Finally, I was able to create my very own respectable chickpea flour frittata!
I immediately tried Michela’s recipe, making only minimal changes (the most notable: leeks instead of asparagus, which I didn’t have 😁). And I achieved this, just this, for me, a beautiful chickpea flour frittata with leeks, for which…
… no, don’t laugh, it’s the truth! … I got emotional!
😀
- Difficulty: Very Easy
- Cost: Economical
- Rest time: 1 Hour
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All Seasons
Ingredients
- 3/4 cup chickpea flour
- 7/8 cup water
- 1 leek (mostly the green part)
- chopped parsley (to taste)
- 2 tsp extra virgin olive oil
- 1 pinch pepper
Tools
- Bowl
- Frying Pan
Preparation
Pour the water and chickpea flour into a bowl, mix well with a fork until there are no more lumps.
Add the parsley and let the batter rest for an hour (resting makes the chickpea flour more digestible).
If you have time to extend the resting period, it’s even better.
Slice the leek (I used mostly the stalk).
Pour the oil into a non-stick frying pan (I used a 9-inch pan) and let the leek soften.
Pour the batter.
Season with a pinch of pepper or other spices to taste.
Cover with the lid and cook over medium heat for a few minutes, then lower to minimum.
When the top is set enough, flip the frittata.
Being my first chickpea flour frittata, I was a bit nervous about flipping it 😀 so I preferred to cut it into four wedges. We’ll talk about this ‘tricky’ step in an upcoming recipe. Stay tuned!)
After flipping the frittata, or after flipping the wedges, complete the cooking (always with the lid on) for a few more minutes, or until a crust forms on both sides.
Serve hot, warm, or cold. It’s always good!
Tips without Salt
The chickpea flour frittata can easily be made without salt, as chickpea flour has such an intense and characteristic flavor that it stands on its own! 😀 Joking aside, this recipe can be flavored in a variety of creative ways, using either spices or herbs to taste. Try reducing, or even eliminating, the salt you instinctively use, and you’ll find that with a bit more spice, you won’t miss it.
If you’re interested in reducing or eliminating salt, always remember to:
□ Gradually decrease the salt, as the palate needs to adjust slowly and shouldn’t notice the reduction.
□ Use spices. Chili pepper, pepper, curry, nutmeg, cinnamon, cloves, cumin…
□ Use herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
□ Use seeds. Sesame, pine nuts, almonds, walnuts…
□ Use pungent vegetables or fruits. Garlic, onion, lemon, orange…
□ Use my vegetable granule without salt
□ Prefer fresh foods.
□ Avoid cooking in water, and opt for cooking methods that do not dilute flavors (grilling, en papillote, steaming, microwaving)
□ Avoid bringing the salt shaker to the table!
□ Occasionally allow yourself a treat. It boosts morale and helps you persevere.
If you don’t want to or can’t give up salt:
□ You can still try my recipes by salting according to your habits.
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