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 superb 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 use these lentils to make omelettes, egg patties, frittatas, egg bakes, and even scrambles. This lentil omelet bake is flexible and scrumptious and an important possibility if you happen to 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 strive my moong bean omelette, chickpea flour omelette, chickpea flour frittata, and moong egg sandwich.
When you don’t have moong dal, it’s simply out there on-line on Amazon or in Indian shops. Many shops ship as effectively. When you simply can’t discover it, you should use cut up crimson lentils as a substitute, however the taste shall be barely completely different. Many alternative 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 determine which batter you want finest for which software.
These omelettes, frittatas, and egg patties kind dishes made with these completely different lentils have been in Indian delicacies for a extremely 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. When you 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 also 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. When you don’t wish to add dietary yeast, you possibly can 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 straightforward soy-free and nut-free choices
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Make the batter.
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Drain the soaked moong dal (lentils) 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 simply too thick, you possibly can add a tablespoon or extra of water, after which mix.
Roast the veggies.
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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.
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In the meantime, prep the remainder of the substances for folding in and topping the lentil frittata.
Assemble and bake.
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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. Unfold these evenly. Pour the moong dal batter everywhere in 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 ready 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 totally 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.
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Slice and serve. You may serve this frittata heat or chilly. You may serve with some vegan butter, sizzling sauce or a aspect of sourdough, or vegan egg Benedict sauce. Or, you may make sandwiches with it, as a result of that is form of like an egg patty. For the sandwich, layer with lettuce, tomato, onion, vegan bacon, toasted bread!
For soy-free, omit the tofu and use a soy-free vegan parmesan.
This recipe is of course gluten-free.
Retailer leftovers within the fridge wrapped in parchment for as much as 4 days or freeze for as much as 2 months in an hermetic container. Reheat by baking for a couple of minutes or in your toaster, and serve.
Energy: 168kcal, Carbohydrates: 24g, Protein: 11g, Fats: 4g, Saturated Fats: 0.5g, Polyunsaturated Fats: 1g, Monounsaturated Fats: 2g, Trans Fats: 0.01g, Sodium: 351mg, Potassium: 563mg, Fiber: 11g, Sugar: 3g, Vitamin A: 1067IU, Vitamin C: 26mg, Calcium: 75mg, Iron: 3mg
Vitamin data is mechanically calculated, so ought to solely be used as an approximation.
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 possibly can omit, if you happen to 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, if you happen to choose. 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, if you happen to don’t wish to use soy. Or add some cooked beans
- vegan parmesan – For topping.
💡 Ideas
- To avoid wasting time, soak your moong dal the evening earlier than, so you possibly can get up and begin cooking.
- To avoid wasting much more time, make the batter within the blender whereas the veggies roast within the oven.
Easy methods to Make a Moong Dal Frittata
Wash moong dal a few times, and soak in some recent heat water for at the 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 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 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. 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 ready 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 totally 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 may 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 may 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 crimson pepper, and many others. It’s additionally scrumptious topped with vegan hollandaise!
Continuously Requested Questions
To make this nut-free, change cashews with hemp or pumpkin seeds. When you don’t wish to use the nuts or seeds, use a nut-free, non-dairy milk as a substitute of the water. Omit the nuts and add in 2 teaspoons of oil whereas mixing. Additionally ensure that your vegan parmesan is nut-free.
For soy-free, omit the tofu and use beans or chickpea flour tofu , and use a soy-free vegan parmesan.
This recipe is of course gluten-free.
Retailer leftovers within the fridge wrapped in parchment for as much as 4 days or freeze for as much as 2 months in an hermetic container. Reheat by baking for a couple of minutes or in your toaster, and serve.
