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 incredible satisfying frittata bake!

lentil omelet stacked on a plate

Moong dal, which is petite yellow lentils, or inexperienced moong beans with their pores and skin eliminated and cut up, is a good 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 in the event you don’t need 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 possibly can attempt my moong bean omelette, chickpea flour omelette, chickpea flour frittata, and moong egg sandwich. 

close-up of moong dal frittata in the pan after cookingclose-up of moong dal frittata in the pan after cooking

When you don’t have moong dal, it’s simply out there on-line on Amazon or in Indian shops. Many shops ship as properly. When you simply can’t discover it, you need to use cut up crimson lentils as a substitute, however the taste will probably 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 determine which batter you want finest for which utility.

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. When you don’t have that, simply omit it. If you will discover some, it’s nice for including that additional eggy taste to vegan egg dishes like this lentil frittata.

lentil omelette in the pan after cookinglentil omelette in the pan after cooking

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 may change it with chickpea flour tofu or white beans as a substitute. When you don’t need to add dietary yeast, you may omit that as properly.

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 straightforward to make
  • naturally gluten-free with simple soy-free and nut-free choices
fork taking a bite of moong dal frittatafork taking a bite of moong dal frittata

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Make the batter.

  • 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 clean. You may need to do one other spherical of mixing, relying in your blender. If the combination is just too thick, you may add a tablespoon or extra of water, after which mix.

Roast the veggies.

  • 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 all around the veggies. Toss to coat, even the veggies out with a spatula, and bake for quarter-hour.

  • In the meantime, prep the remainder of the elements for folding in and topping the lentil frittata.

Assemble and bake.

  • 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 all around the pan. Calmly combine collectively, and clean 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 once 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 possibly can serve this frittata heat or chilly. You possibly can serve with some vegan butter, sizzling sauce or a facet of sourdough, or vegan egg Benedict sauce. Or, you may make sandwiches with it, as a result of that is type of like an egg patty. For the sandwich, layer with lettuce, tomato, onion, vegan bacon, toasted bread!
To make this nut-free, change cashews with hemp or pumpkin seeds. When you don’t need to use the nuts or seeds, use a nut-free, non-dairy milk as a substitute of the water. add in 2 teaspoons of oil whereas mixing if utilizing non dairy milk. Additionally make sure that your vegan parmesan is nut-free.
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

Diet data is mechanically calculated, so ought to solely be used as an approximation.

mung bean omelet ingredients on the kitchen countermung bean omelet ingredients on the kitchen counter

Components and Substitutions

  • dried moong dal – Cut up and skinned mung beans or petite yellow lentils. That is the bottom in 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 may omit, in the event you 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 elective.
  • cashews – Provides richness. You should use hemp or pumpkin seeds, in the event you favor. Or, you may omit the nuts and seeds completely 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, in the event you don’t need to use soy. Or add some cooked beans
  • vegan parmesan – For topping.

💡 Suggestions

  • To save lots of time, soak your moong dal the evening earlier than, so you may get up and begin cooking.
  • To save lots of much more time, make the batter within the blender whereas the veggies roast within the oven.

Methods to Make a Moong Dal Frittata

Wash moong dal a few times, and soak in some contemporary heat water for no 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 may 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 all around 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 all around the pan. Calmly combine collectively, and clean 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 once 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 possibly can serve this frittata heat or chilly. You possibly can serve with some a facet 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 type of like an egg patty.

What to Serve with a Moong Dal frittata

You possibly can 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

Is that this recipe allergy pleasant?

To make this nut-free, change cashews with hemp or pumpkin seeds. When you don’t need 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 make sure 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.

How do I retailer leftovers? Can I freeze this lentil vegan egg bake?

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.


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