Moong Dal Frittata (vegan egg bake)

This moong dal egg bake is a hearty, protein-packed, savory breakfast that cooks up in a single pan! The lentil “egg” batter is full of herbs, veggies, sundried tomato and wonderful taste to make a implausible satisfying frittata bake!

Moong dal, which is petite yellow lentils, or inexperienced moong beans with their pores and skin eliminated and cut up, is a superb substitute to make an egg-like batter. You should utilize these lentils to make omelettes, egg patties, frittatas, egg bakes, and even scrambles. This lentil omelet bake is flexible and scrumptious and a fantastic choice in case you don’t wish to make a chickpea flour omelette/frittata(which might style bitter to some).

I’ve a number of savory breakfast choices for you that use lentils, mung beans/moong dal, and chickpea flour as an egg substitute. You may strive my moong bean omelette, chickpea flour omelette, chickpea flour frittata, and moong egg sandwich. 

In case you don’t have moong dal, it’s simply out there on-line on Amazon or in Indian shops. Many shops ship as effectively. In case you simply can’t discover it, you need to use cut up crimson lentils as an alternative, however the taste might be barely completely different. Many various lentils and chickpea flour can work right here, however every of those has a barely completely different taste and texture. Mess around with them, strive my different recipes, and resolve which batter you want finest for which utility.

These omelettes, frittatas, and egg patties sort dishes made with these completely different lentils have been in Indian delicacies for a very very long time. They’re simply known as various things and use barely completely different spices. For a extra egg-like taste and texture, we add some kala namak, which is Indian sulfur salt. In case you don’t have that, simply omit it. If you’ll find some, it’s nice for including that further eggy taste to vegan egg dishes like this lentil frittata.

This lentil frittata can be fairly excessive in protein. There may be protein from the moong dal, protein from some crumbled tofu that we add to it, and protein from some cashews or hemp seeds that we use to make the batter, in addition to some dietary yeast. All of that protein makes it a hearty and satisfying breakfast!

If you wish to make this soy-free, omit the tofu, or you’ll be able to substitute it with chickpea flour tofu or white beans as an alternative. In case you don’t wish to add dietary yeast, you’ll be able to omit that as effectively.

Why You’ll Love this Moong egg bake

• hearty, protein-packed, savory vegan breakfast
• cooks in a single pan
• little or no lively cooking time
• tremendous flavorful and simple to make
• naturally gluten-free with simple soy-free and nut-free choices

Substances and Substitutions

• dried moong dal – Cut up and skinned mung beans or petite yellow lentils. That is the bottom in your omelette batter.
• salt and spices – You’ll season the batter with garlic powder, onion powder, kala namak, and black pepper. Kala namak provides this an eggy taste, however you’ll be able to omit, in case you can’t discover it. You season the veggies with smoked paprika, thyme, salt, and pepper and sprinkle some black pepper on prime earlier than baking the lentil omelet.
• baking powder – Helps the omelet get fluffy.
• dietary yeast – Provides umami and is elective.
• cashews – Provides richness. You should utilize hemp or pumpkin seeds, in case you desire. Or, you’ll be able to omit the nuts and seeds fully and use non-dairy milk as an alternative of water (add 2 teaspoons oil to the batter when mixing if utilizing non dairy milk) .
• water or inventory – Provides moisture to the eggy batter.
• oil – To sauté.
• veggies – You’re going to roast up mushrooms, bell pepper, and onion earlier than including the batter to the pan. Together with the batter, you’ll combine in solar dried tomato, inexperienced onion, and child spinach.
• tofu – Provides texture and extra protein. Omit or use chickpea tofu, in case you don’t wish to use soy. Or add some cooked beans
• vegan parmesan – For topping.

The way to Make a Moong Dal Frittata

Wash moong dal a few times, and soak in some recent heat water for at the very least 3 hours or in a single day.

Drain the soaked moong dal, and add it to a blender. Add salt, garlic powder, onion powder, kala namak, black pepper, baking powder, dietary yeast, cashews, and water. Mix for 1 minute, then let the combination sit to let the cashews rehydrate for two to three minutes, then mix once more for half a minute till the combination is tremendous easy. You might need to do one other spherical of mixing, relying in your blender. If the combination is just too thick, you’ll be able to add a tablespoon or extra of water, after which mix once more.

Preheat the oven to 400° F (205° C) and line a 9×11” baking dish with parchment paper. Unfold many of the bell peppers, mushrooms, and onions evenly within the dish. Drizzle with oil, then combine the smoked paprika, thyme, oregano, salt, and pepper collectively and sprinkle that all around the veggies. Toss to coat, even the veggies out with a spatula, and bake for quarter-hour.

Take away the baking dish from the oven.Reserve a 3rd of the mushroom pepper combination right into a bowl. Add crumbled tofu, sun-dried tomatoes, spinach, and inexperienced onions to the pan.

Pour the moong dal batter all around the pan. Flippantly combine collectively, and easy out the highest. High with the reserved mushrooms, peppers, and onions. Sprinkle with vegan Parmesan and black pepper.

Bake for 30 to 35 extra minutes or till the middle is about once you take a look at with a toothpick. If it’s not finished, let it bake one other jiffy, then take a look at once more. When it’s absolutely set, take away the frittata from the oven, and let it sit for a couple of minutes earlier than eradicating it from the baking dish utilizing the parchment paper. 

Slice and serve. You may serve this frittata heat or chilly. You may serve with some a aspect of sourdough with vegan butter, or sizzling sauce, or vegan egg Benedict sauce. Or, you can also make sandwiches with it, as a result of that is type of like an egg patty.

What to Serve with a Moong Dal frittata

You may serve this as a part of a breakfast unfold with breakfast potatoes and toasted sourdough. This additionally makes a fantastic filling for a vegan breakfast sandwich piled onto your bread of selection with lettuce, tomato, onion, vegan mayo or hummus, vegan bacon, roasted crimson pepper, and so forth. It’s additionally scrumptious topped with vegan hollandaise!