Why does anyone eat eggs anymore? The cruelty and cholesterol are two big reasons not to, and with garbanzo bean flour you can make just about anything you used to make with eggs. Plus, garbanzo bean flour can be on hand, in your pantry, ready when you are and it is so easy to use. Here is our REAL Easy Spinach Frittata.
For the Batter:
1 1/2 cups water
1 cup garbanzo bean flour
1 Tablespoon chickpea miso (we use South River)
2 cloves garlic, minced
1 teaspoon red pepper flakes
a dash of salt and pepper (optional)
Spinach Filling
1 package frozen spinach
1 onion, diced
1 clove of garlic, minced
1 Tablespoon organic canola oil for sautéing, optional
Preheat oven to 400oF
With a wire whisk in a large nonreactive bowl, thoroughly whisk all of the batter ingredients (water, garbanzo bean flour, chickpea miso, garlic, red pepper flakes, salt and pepper) together, about 3 minutes of vigorous whisking, and set to one side. You may also use a blender or hand mixer. Batter should be thin, if not, add a little more water.
In a stainless steel sauté pan over medium-high heat, sprinkle a little salt, if using, at the bottom. Once the salt is heated, add the oil, if using. Let it get hot and spread around the pan. Onions and garlic may be dry sautéed without oil, if you prefer.
Add the onion and garlic. Lower the heat to medium and sauté until the onion is translucent. Add a little water, 1 Tablespoon at a time if mixture becomes too dry.
Add the spinach and raise the heat to medium high. Sauté until the spinach is cooked through. This takes about 5 minutes if using thawed or fresh spinach. Make sure all of the water is cooked out of the spinach.
Lightly grease a 9″ quiche dish or Pyrex oven proof baking dish with a little canola oil, or carefully line the dish with parchment paper if not using oil. Spread the spinach mixture at the bottom of the dish. Pour the batter over the spinach mixture. Bake in a hot oven for 20 to 30 minutes or until the top is golden brown. Let set a few minutes before slicing and serving.
I am new to GF cooking but am told I must go GF. Can I leave out the miso in this frittata recipe? Can zucchini be substituted for the spinach?
This is my first time on your site. There are many choices to try, but I am sensitive to xanthan gum. Is it necessary in the recipes that call for it as an ingredient? Is there a substitute for xanthan gum I could use?
Thank You!
Joan
Hi Joan,
The South River Miso company makes a chickpea miso that is gluten-free: http://www.southrivermiso.com/. We love it. It’s delicious! But you don’t have to put miso in this recipe, it just adds flavor. Yes, you may use zucchini instead. We’ve done that a few times.
I have been working on removing xanthan gum from our recipes. Sometimes it is not necessary. It depends on the recipe. Carrageenan or guar gum may be substituted. When baking, quick breads don’t need xanthan gum but the yeasted bread often call for xanthan gum.
Feel free to check back with more specific questions when they come up.
Caryn
Thank you for your helpful reply! I’ll be checking your other recipes too.
Joan
This sounds yummy. My Whole Foods doesn’t carry Chickpea Miso, and I have never had it before. I have red miso and mellow white miso. Which of these two do you think would taste best?
Chickpea Miso is most like Mellow White Miso. I would go with that. It will be perfect!
Love your recipes. Where do you get chickpea miso? I’ve never heard of i. Is it something common in most stores and I just never noticed it?
We love Chickpea Miso made by South River Miso. Fairway and Wholefoods should carry the South River Miso products or you can order them online at the South River Miso website. Chickpea Miso is about $11 a jar. It may seem expensive but you don’t need to use that much at one time. It’s organic and the chickpea flavor is gluten-free. It comes in a glass jar which we recommend reusing to store leftovers or fill with homemade sauces, dips, jams and fruit butters. That’s what we do!