Chickpea Fava Bean Frittata
Chickpea Fava Bean Frittata - with full power from chickpea, bean & co. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
The flour from chickpeas and soybeans binds very well due to their high protein content and can be used as an egg substitute.
The thick bean buffer is also a delight when cold and is ideal for a high-protein breakfast.
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.6 g | (69 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 111.1 μg | (37 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 28 μg | (62 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 4.4 mg | (5 %) | ||
| Potassium | 1,087 mg | (27 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 18.8 μg | (9 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 222.7 mg | |||
| Cholesterol | 104.6 mg |
Ingredients
- Ingredients
- 7 ozs Fava bean (frozen; thawed)
- 6 ozs chickpeas (garbanzo beans, can; drained weight)
- 1 red Chile pepper
- 2 Tbsps Soy flour
- 6 Tbsps Chickpea flour
- 2 Tbsps cornstarch
- salt
- 1 tsp advieh (Persian spice mix)
- ½ tsp ground Turmeric
- 2 eggs
- 8 ozs milk
- 1 garlic clove
- 4 stalks Dill
- 1 Tbsp olive oil
Preparation steps
Cook the beans in boiling water for 4 minutes; then drain, quench, drain and skin if necessary. In the meantime, rinse chickpeas in a sieve and drain. Halve the chili pepper lengthwise, remove seeds, wash and chop.
Mix soy flour with chickpea flour, starch, salt, advieh and turmeric. Whisk eggs with milk and stir into the flour. Peel and chop garlic and add. Wash dill, shake dry, chop, add and mix with chilli.
Heat the oil in an ovenproof pan. Pour in the mixture, add chickpeas and beans. Cook for 2 minutes at medium heat. Place the pan in the preheated oven at 200 °C / 400 °F for 20 minutes, so that the mixture is firm and slightly browned. Remove and cut into pieces.
