Cauliflower and Kale Vegetable Pie

Gluten Free Vegan Low FODMAP cauliflower and kale frittata

Cauliflower and Kale Vegetable Pie

This one-skillet vegetable pie is made using the approach of a frittata together with the tummy-friendly goodness that is handvo (substitute idli) batter. The result? A veggie loaded dish that can be eaten for breakfast, lunch...or dinner!

Prep Time10 mins

Cook Time25 mins

Resting Time5 mins

Total Time40 mins

Course: Breakfast, Dinner, Lunch

Cuisine: Fusion

Keyword: allium free (no onions, no garlic), dairy free, gluten-free, nightshade free, vegan frittata

Servings:

Calories: 328kcal

Ingredients

2 cups Fermented Handvo Batter See Recipe Notes
4 tbsp olive oil
0.5 tsp salt to taste
0.5 tsp celery salt to taste
1 tbsp cooking oil
0.5 cup chopped cabbage
2 cups chopped cauliflower 1" pieces
0.25 cups water
3 cups chopped kale 2-4 cups

Instructions

Preheat oven to 450 F
Heat oil in a 12" oven-safe skillet at medium heat until shimmering. Add cabbage and a pinch of salt and black pepper. Sauté until tender, about 1-2 minutes. Add cauliflower and 1/4 cup water. Cover and cook until tender and fragrant, about 4 minutes. Add chopped kale and cook until wilted, about 2-3 minutes more. Transfer vegetables to a plate.
Wipe the skillet clean of any excess vegetable pieces and oil.
Add plain, fermented handvo batter to a medium bowl (it can be straight out of the refrigerator or room temperature). Whisk in salt, celery salt and oil.
Add a large portion of the cooked vegetables to the batter. Stir to combine. Add salt and black pepper to taste. Pour the batter into the heated pan. Top with the remaining cooked vegetables. Cover and cook for 3-5 minutes until the edges begin to set.
Remove the cover. Transfer the skillet to the preheated oven. Bake at 450 F until set and fragrant, about 10-15 minutes. Remove from heat.
Let rest for 5 minutes. Run a spatula around the edges. Slice and serve!

Notes

This recipe is made using the basic fermented handvo batter made using brown rice, toor dal and urad gota (without any of the herbs, spices or oil). Feel free to substitute fermented idli batter. 'Instant' handvo flour blends are not fermented and do not recreate the right texture or flavor for this recipe. I don't recommend using them here.

If you are going to top the pie with cheese, feel free to reduce the oil in the batter down to 2 tablespoons.

Cauliflower and kale are more pungent vegetables and sometimes harder to introduce to kids. Baking them in pies and dishes like this has been a game changer in how the kiddos in my life eat them.

Nutrition