Mushroom and Kale Frittata

Name: Mushroom and Kale Frittata
Cuisine: European, Italian, Mediterranean
Ingredients: 3 tablespoons plus 1 teaspoon ground flax seeds; 3/4 cup water; 16 ounces mushrooms, chopped; 1 cup chopped kale; 3 green onions, chopped; 1 leek, rinsed thoroughly and thinly sliced crosswise; 1/4 cup unsulfured, unsalted sun-dried tomatoes; 1/4 cup nutritional yeast; 2 tablespoons garbanzo bean flour; 1 tablespoon no-salt Italian seasoning; 1 tablespoon garlic powder; 1 tomato, chopped; 1 tablespoon fresh oregano

5 steps

This veggie-loaded, egg-free frittata makes a lovely breakfast or lunch. So good and so healthful!

Updated at: Thu, 17 Aug 2023 03:28:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories92.6 kcal (5%)

Total Fat2.2 g (3%)

Carbs13 g (5%)

Sugars3.7 g (4%)

Protein8.1 g (16%)

Sodium24.8 mg (1%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

3 tablespoonsground flax seeds

¾ cupwater

16 ouncesmushrooms

1 cupkale

rinsed thoroughly and thinly sliced crosswise

¼ cupsun-dried tomatoes

unsulfured, unsalted

¼ cupnutritional yeast

2 tablespoonsgarbanzo bean flour

1 tablespoonno-salt italian seasoning

1 tablespoongarlic powder

1tomato

chopped

1 tablespoonfresh oregano

Instructions

Step 1

Preheat oven to 350 degrees F.

Step 2

Whisk together ground flax seeds and water in a medium bowl. Let sit for 10 minutes. Add mushrooms, kale, green onions, leek, sun-dried tomatoes, nutritional yeast, garbanzo bean flour and garlic powder and mix well.

Step 3

Scoop frittata mixture into lightly-oiled muffin tins (see note) and top with chopped tomatoes and oregano.

Step 4

Bake for 30- 35 minutes until starting to set. Remove from oven, loosen sides with a knife and cool for 10 minutes. Remove from tins with a spoon and place on a cooking rack. They will continue to firm up as they cool.

Step 5

Note: Frittata can also be made in a medium baking dish. Add an additional 10 minutes to baking time.

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