Chickpea Frittata with Nettle and Spring Onion
Chickpea Frittata with Nettle and Spring Onion is a Nourishing, Seasonal Dish with Wild Greens and Plant-Based Power. My celebration of spring: simple, hearty, and deeply satisfying.
If you’ve never cooked with nettles before, don’t worry—I’ll guide you through it. Combined with gently sautéed garlic and onion, the delicate bite of spring onion, and a deeply golden chickpea flour base (also known as besan or gram flour), this frittata is everything I want in a weekday breakfast, lunch or light dinner. It’s naturally gluten-free, vegan, and packed with protein—thanks to the mighty chickpea.
Why You’ll Love This Chickpea Fritattata with Nettle and Spring Onion
This is a dish that feels rustic yet refined. It’s budget-friendly, entirely plant-based, and full of both flavor and texture. The chickpea base is hearty and satisfying, while the nettles and spring onion bring brightness and vitality. Plus, it’s endlessly adaptable to what’s in season or on hand.
And let’s be honest—there’s something pretty magical about transforming a humble, stinging weed into a nourishing meal.
Why Chickpea Flour?
Chickpea flour has a long culinary history across India, the Middle East, and Mediterranean regions. It’s made by grinding dried chickpeas into a fine, pale yellow flour and is used in everything from socca in France to besan chilla in India. Its naturally high protein content and subtle nutty flavor make it ideal for savory dishes.
In this recipe, it acts like the “egg” of our frittata, forming a sturdy but tender base when mixed with water and cooked in olive oil. The result is golden and lightly crisp on the outside, soft and flavorful within—almost like a cross between a pancake and a quiche, but with none of the fuss.
What Are Nettles and How Do I Use Them?
Stinging nettles are wild greens that grow abundantly in spring and early summer. They’re incredibly nutritious—rich in iron, calcium, magnesium, and even protein—but they must be handled with care. Their sting disappears after blanching or sautéing, leaving behind a deep green, slightly earthy flavor somewhere between spinach and sorrel.
You can forage for nettles (wear gloves!) or buy them at farmers markets or specialty grocers during the season.
To prepare nettles:
- Wearing gloves, rinse the nettles well.
- Bring a pot of water to a boil, add the nettles, and blanch for 1–2 minutes.
- Drain and rinse with cold water, then squeeze out excess moisture and roughly chop.
Now they’re ready to use!
Chickpea Frittata with Nettle and Spring Onion – The Recipe
Ingredients
For the batter:
- 1/2 cup chickpea flour (also called besan or gram flour)
- 1/2 tsp turmeric
- 1/4 tsp salt (adjust to taste)
- 1/4 tsp freshly ground black pepper
- 3/4 cups water
Veggie mix:
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1–2 cups blanched nettles, chopped (see prep above)
- 3–4 spring onions, sliced
- 2–3 tbsp olive oil (for frying)
Serving Suggestions
- With a side salad: A tangy arugula or citrus-dressed salad balances the richness beautifully.
- Topped with yogurt or tahini: A spoonful of herbed yogurt or tahini-lemon sauce adds a creamy contrast.
- In a wrap: Slice and tuck into a flatbread with greens and pickles for a hearty lunch.
- Picnic fare: This travels well and tastes great at room temperature—ideal for spring outings!
Tips & Variations
- No nettles? Substitute spinach, kale, chard, or even wild garlic if it’s in season.
- Add-ins: Try sun-dried tomatoes, chopped olives, or fresh herbs like dill or parsley.
- Spice it up: Add a pinch of chili flakes or cumin for warmth and complexity.
- Make it mini: Pour the batter into muffin tins (greased well!) and bake at 375°F (190°C) for about 20–25 minutes for individual servings.
FAQs: Chickpea Frittata with Nettle and Spring Onion
Q: Can I make this frittata ahead of time?
Yes! It stores beautifully in the fridge for up to 4 days. Enjoy it cold or gently reheated in a pan or microwave.
Q: Can I freeze it?
You can, although the texture may soften slightly upon thawing. For best results, slice into portions before freezing, and reheat in a dry skillet.
Q: What if I can’t find nettles?
No problem. Spinach, kale, chard, or wild garlic all make excellent substitutes. Just be sure to blanch tougher greens first.
Q: Is chickpea flour the same as regular flour?
No. Chickpea flour is made from ground dried chickpeas and behaves differently from wheat flour. It’s gluten-free and higher in protein and fiber.
Q: Can I bake the frittata instead of frying?
Definitely. Pour the batter into a greased 6-inch pie dish or cast iron skillet and bake at 375°F (190°C) for 30–35 minutes, or until set in the center.
Q: What kind of pan is best for this?
A well-seasoned cast iron skillet or a non-stick frying pan works best to avoid sticking and ensure even cooking.
Q: Do I need to soak the chickpea flour?
Letting the batter sit for 15–30 minutes helps hydrate the flour and improves the texture, but it’s not strictly necessary if you’re short on time.
Q: How do I handle nettles safely?
Always use gloves when handling raw nettles. Once blanched or sautéed, the sting is neutralized and they’re perfectly safe (and delicious) to eat.
Check out more recipes:
Savory Chickpea Granola Clusters
Chickpea Frittata with Nettle and Spring Onion
Ingredients
For the Batter:
- ½ cup chickpea flour
- ⅔ cup water
- ½ tsp turmeric
- ¼ tsp salt adjust to taste
- ¼ tsp black pepper
Vegetables:
- 1 small onion diced
- 2-3 cloves garlic minced
- 1-2 cups blanched nettles chopped (see prep above)
- 2-3 spring onions chopped
- 2-3 tbsp olive oil for frying
Instructions
- Make the batter. In a mixing bowl, whisk together the chickpea flour, turmeric, salt, and pepper. Slowly add water while whisking until you have a smooth, pourable batter (like pancake batter). Let this sit while you prepare the vegetables—this helps the flour hydrate and gives you a silkier texture.
- In a medium non-stick or cast iron frying pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and cook for 5 minutes, until softened and translucent. Add the garlic and cook for another minute.
- To the batter stir in the sautéed onion and garlic, add chopped blanched nettle and spring onions. Mix well. Wipe out the pan, where the onions and garlic was cooking and add another 1–2 tablespoons of olive oil. Heat over medium heat, then pour in the batter. Use a spatula to spread it evenly.
- Cover the pan with a lid and let cook gently for 5-7 minutes. The top should look set and the bottom golden brown. If you’re confident, you can carefully flip the frittata (use a plate to help) and cook the other side for another 5 minutes. If not, you can finish it under a grill or broiler for 2–3 minutes to firm up the top.
- Let the frittata rest for a few minutes before slicing into wedges. Serve warm, at room temperature, or even chilled from the fridge.
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