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 improbable 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 use these lentils to make omelettes, egg patties, frittatas, egg bakes, and even scrambles. This lentil omelet bake is flexible and scrumptious and an ideal possibility for those who don’t wish to make a chickpea flour omelette/frittata(which may 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 attempt 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 obtainable on-line on Amazon or in Indian shops. Many shops ship as effectively. In case you simply can’t discover it, you should utilize cut up crimson lentils as a substitute, however the taste can 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, attempt my different recipes, and resolve which batter you want greatest for which software.

These omelettes, frittatas, and egg patties kind dishes made with these totally different lentils have been in Indian delicacies for a very very long time. They’re simply known 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. 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’s 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 exchange it with chickpea flour tofu or white beans as a substitute. 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 energetic 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 on 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, for those who 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 optionally available.
• cashews – Provides richness. You should use hemp or pumpkin seeds, for those who favor. Or, you’ll be able to omit the nuts and seeds fully 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 wish to use soy. Or add some cooked beans
• vegan parmesan – For topping.

Make a Moong Dal Frittata

Wash moong dal a couple of times, and soak in some contemporary 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 may 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 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 about whenever you take a look at with a toothpick. If it’s not performed, let it bake one other couple of minutes, 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 facet of sourdough with vegan butter, or scorching sauce, or vegan egg Benedict sauce. Or, you can also make sandwiches with it, as a result of that is sort 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 an ideal filling for a vegan breakfast sandwich piled onto your bread of alternative with lettuce, tomato, onion, vegan mayo or hummus, vegan bacon, roasted crimson pepper, and so on. It’s additionally scrumptious topped with vegan hollandaise!