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 filled with herbs, veggies, sundried tomato and wonderful taste to make a unbelievable 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 an important choice for those who don’t need 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 possibly can strive my moong bean omelette, chickpea flour omelette, chickpea flour frittata, and moong egg sandwich. 

If you happen to don’t have moong dal, it’s simply accessible on-line on Amazon or in Indian shops. Many shops ship as nicely. If you happen to simply can’t discover it, you need to use cut up purple lentils as a substitute, however the taste might be barely totally different. Many alternative lentils and chickpea flour can work right here, however every of those has a barely totally 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 totally different lentils have been in Indian delicacies for a very very long time. They’re simply referred to as various things and use barely totally different spices. For a extra egg-like taste and texture, we add some kala namak, which is Indian sulfur salt. If you happen to don’t have that, simply omit it. If you could 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 possibly can change it with chickpea flour tofu or white beans as a substitute. If you happen to don’t need to add dietary yeast, you possibly can omit that as nicely.

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

Components 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 possibly can omit, for those who can’t discover it. You season the veggies with smoked paprika, thyme, salt, and pepper and sprinkle some black pepper on high earlier than baking the lentil omelet.
• baking powder – Helps the omelet get fluffy.
• dietary yeast – Provides umami and is non-obligatory.
• cashews – Provides richness. You should utilize hemp or pumpkin seeds, for those who want. Or, you possibly can omit the nuts and seeds totally and use non-dairy milk as a substitute 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, for those who don’t need to use soy. Or add some cooked beans
• vegan parmesan – For topping.

The best way to Make a Moong Dal Frittata

Wash moong dal a few times, and soak in some recent heat water for not less than 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 clean. You might need to do one other spherical of mixing, relying in your blender. If the combination is simply too thick, you possibly can 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 a lot 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 everywhere in 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 everywhere in the pan. Evenly combine collectively, and clean out the highest. Prime 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 ready while you check with a toothpick. If it’s not performed, let it bake one other jiffy, then check 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 possibly can serve this frittata heat or chilly. You possibly can serve with some a facet 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 form of like an egg patty.

What to Serve with a Moong Dal frittata

You possibly can serve this as a part of a breakfast unfold with breakfast potatoes and toasted sourdough. This additionally makes an important filling for a vegan breakfast sandwich piled onto your bread of alternative with lettuce, tomato, onion, vegan mayo or hummus, vegan bacon, roasted purple pepper, and so on. It’s additionally scrumptious topped with vegan hollandaise!