Healthy eating doesn’t have be complicated
By MicaelaKarlsen, MSPH
Looking beyond carbs for breakfast for you or your family? This easy chickpea-and-quinoa frittata is nutrient-dense with plenty of fiber but also low in fat and has zero saturated fat. Lots of fiber without a lot of fat means you can eat until you are full and rest assured you won’t overeat. Leftover cooked rice (a more traditional frittata choice) substitutes well instead of quinoa, but the quinoa cooks quickly inside the batter, making it exceptionally well-suited for times when you haven’t had time to plan.
Plus, you can make this dish your own by using any of your favorite veggies. Serve this with green smoothies for a colorful and luxurious Sunday brunch. Or store and reheat to keep the empty carbs – and costly, sugary cereal boxes – away.
Sunday Chickpea Florentine Frittata Ingredients
- 2 15-ounce cans chickpeas, undrained
- 2 tablespoons ground flaxseed or chia seed
- 2 teaspoons better than Bouillon vegetable base
- 1 teaspoon white miso paste
- 3/4 cup uncooked quinoa
- 2 garlic cloves, minced
- 1 medium onion, finely chopped
- 1/2 large red bell pepper, finely chopped
- 1 cup frozen leaf spinach, thawed and finely chopped
- 2 medium tomatoes, thinly sliced
1. Preheat the oven to 375F.
2. Allow the frozen spinach to thaw while preparing the other ingredients.
3. In a blender, or in a medium bowl with an immersion blender, blend the chickpeas, flaxseed, vegetable base, and miso paste on high speed until smooth.
4. In a large bowl, combine the quinoa (or leftover rice, if you prefer), garlic, onion, bell pepper, and chopped spinach. Pour the chickpea mixture into the quinoa mixture, and stir until evenly distributed.
5. Pour the mixture into a 9 x 13–inch glass pan. (There is no need to oil the pan). Arrange the tomato slices evenly over the top to cover. Bake for 55 minutes or until lightly browned on top. Cool for 15 to 20 minutes or until the frittata is set before serving.
PlantBasedResearch.org Founder Micaela Karlsen is a doctoral fellow in Nutritional Epidemiology at the Tufts Friedman School of Nutrition Science and Policy. Micaela holds an MSPH in Human Nutrition from Johns Hopkins Bloomberg School of Public Health and a BA in Psychology from Cornell University. She formerly served as Executive Director of the T. Colin Campbell Foundation, now named the T. Colin Campbell Center for Nutrition Studies, and is a contributor to the NYT bestseller Forks Over Knives: The Plant-Based Way to Health.
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