Ingredients:

• 100g chickpeas (soaked overnight or canned)
• 1 onion, chopped
• 1 carrot, diced
• 1 pepper, chopped
• 3 cloves garlic, minced
• 3 tomatoes, chopped
• 7 mushrooms, sliced
• 2 tbsp vegetable oil
• Salt and ground black pepper, to taste
• 3 eggs
• 100 ml milk
• 150g cheese (grated)
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh dill, chopped
• Dried garlic (optional)

Making It Step by Step:

1. Prepare the Chickpeas:
   • If you are using dried chickpeas, soak 100g of chickpeas in water overnight. The next day, drain and rinse the chickpeas. Boil them in a pot of water for about 1 hour or until tender. If you’re using canned chickpeas, simply drain and rinse them well under cold water. Set the chickpeas aside.
2. Prepare the Vegetables:
   • Chop the onion, dice the carrot, and chop the pepper into small pieces. Mince the garlic and set it aside. Slice the mushrooms and chop the tomatoes. Make sure all the vegetables are prepped before you start cooking.
3. Cook the Vegetables:
   • Heat 2 tablespoons of vegetable oil in a large, oven-safe skillet over medium heat. Add the chopped onions and cook for 2-3 minutes until they begin to soften and become translucent. Next, add the diced carrot and cook for another 3-4 minutes until slightly tender. Add the chopped pepper and minced garlic, cooking for another 2 minutes, stirring frequently to prevent the garlic from burning.
   • Add the sliced mushrooms to the skillet and cook for 3-4 minutes until they release their moisture and become golden brown. Add the chopped tomatoes and the prepared chickpeas to the skillet. Season the mixture with salt and ground black pepper to taste. If you like, you can add a sprinkle of dried garlic for extra flavor. Cook for another 5 minutes, stirring occasionally, until all the vegetables are tender and well combined.
4. Prepare the Egg Mixture:
   • In a medium bowl, whisk together the eggs and milk until well combined. Season with a pinch of salt and ground black pepper. Add half of the grated cheese to the egg mixture and stir to combine. This will create a creamy and cheesy base for the frittata.
5. Combine and Cook:
   • Pour the egg mixture evenly over the vegetable and chickpea mixture in the skillet. Gently stir to make sure the egg mixture is evenly distributed throughout the vegetables. Sprinkle the remaining grated cheese on top. Cook the frittata on the stovetop over medium-low heat for about 5-7 minutes, or until the edges start to set, and the bottom is golden brown. Be careful not to stir during this time, as you want the frittata to set and form a crust on the bottom.
6. Finish in the Oven:
   • Preheat your oven to 375°F (190°C). Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and the cheese on top is melted and golden brown. If you don’t have an oven-safe skillet, you can transfer the frittata to a baking dish before placing it in the oven.
7. Garnish and Serve:
   • Remove the frittata from the oven and let it cool for a few minutes before slicing. Sprinkle the chopped parsley and dill over the top for a fresh burst of flavor. Serve the frittata warm, either on its own or with a side salad and some crusty bread for a complete meal.

Cooking Tips:

• Use an Oven-Safe Skillet: If you don’t have an oven-safe skillet, cook the vegetables in a regular frying pan and then transfer the mixture to a greased baking dish before adding the egg mixture and baking.
• Prevent Sticking: Make sure to use enough oil when cooking the vegetables to prevent them from sticking to the skillet. You can also line the skillet with parchment paper before adding the vegetables and egg mixture for easy removal.
• Customize Your Frittata: Feel free to add or substitute any vegetables you like. Spinach, bell peppers, zucchini, or sweet potatoes would be great additions. You can also add cooked bacon, sausage, or ham for a non-vegetarian option.
• Check Doneness: The frittata should be golden brown and fully set in the center when done. If it is still jiggly in the center, continue baking for a few more minutes, checking frequently.
• Don’t Overmix: Once you add the egg mixture to the skillet, avoid stirring it too much. This will help the frittata set properly and maintain its structure.

Storage:

• Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place slices of the frittata in the microwave or oven until warmed through.
• Freezing: You can freeze individual slices of the frittata for up to 1 month. Wrap each slice tightly in plastic wrap and then place them in a freezer-safe bag. Thaw in the refrigerator overnight and reheat before serving.

Nutritional Facts (per serving, approximate):

• Calories: 240
• Protein: 14g
• Carbohydrates: 16g
• Sugars: 6g
• Fat: 14g
• Saturated Fat: 6g
• Fiber: 5g
• Sodium: 320mg
• Vitamin C: 35% of the daily recommended intake

FAQs:

1. Can I make this frittata dairy-free?
   • Yes, you can substitute the milk with a plant-based milk such as almond or soy milk, and use dairy-free cheese alternatives.
2. Can I make this frittata ahead of time?
   • Absolutely! You can prepare the frittata up to the point of baking, cover it tightly, and refrigerate for up to 24 hours. When ready to bake, remove from the fridge and bake as directed.
3. Can I use canned chickpeas?
   • Yes, canned chickpeas work perfectly for this recipe. Just make sure to drain and rinse them well before using.
4. Can I use egg whites instead of whole eggs?
   • Yes, you can use egg whites if you prefer. Use 6-8 egg whites in place of the 3 whole eggs for a lighter frittata.
5. What can I serve with this frittata?
   • This frittata is delicious on its own, but you can serve it with a side salad, fresh fruit, or toast for a more substantial meal.
6. How can I make this frittata spicier?
   • You can add some chopped jalapeños, a pinch of red pepper flakes, or a dash of hot sauce to the egg mixture to give the frittata a spicy kick.

Conclusion:

The Vegetable and Chickpea Frittata is a simple, nutritious, and versatile dish that brings together the best of fresh vegetables, protein-rich chickpeas, and flavorful herbs. It’s a wonderful way to incorporate more vegetables into your diet without compromising on taste or texture. The combination of ingredients in this frittata makes it a hearty and satisfying meal that can be enjoyed any time of the day. Whether you’re a seasoned home cook or just starting out, this frittata is easy to make and customizable to suit your preferences. The creamy eggs, tender vegetables, and gooey cheese come together in a dish that’s as delightful to eat as it is to prepare. So, gather your ingredients, follow the steps, and enjoy a wholesome and delicious meal that will nourish and satisfy your body and taste buds alike!