Diabetes-Friendly Recipes

Tomato and Spinach Quiche made with Chickpea Flour

Chickpeas, or garbanzo beans, are one of the creamiest and tastiest of beans. Chickpea flour lends a sweet, rich flavor to baked goods. It is high in protein and can be added to sauces and soups to thicken them. It is frequently used in Indian cooking. In this quiche, fresh herbs and lemon juice balance out the denseness of the flour.
Servings: 8
Prep time:
Cook time:
Total: 45 minutes


  • 1 ¼ cups chickpea flour, such as Bob's Red Mill
  • 1 ½ cups water
  • 2 Tbs fresh basil, thinly sliced
  • 2 Tbs fresh mint, thinly sliced
  • 1 Tbs nutritional yeast
  • ½ tsp kosher salt
  • ½ tsp freshly ground black pepper
  • 1 tsp lemon juice
  • 2 ½ Tbs olive oil, divided
  • 1/3 cup onion, diced
  • 1 clove garlic, minced
  • ½ bell pepper, green, red or yellow, diced small
  • ½ Roma tomato, diced small
  • 1 cup spinach, thinly sliced
  • ¼ tsp dried oregano


  1. Preheat oven to 375 degrees F. and place the rack in the upper third of the oven.
  2. Coat a 9-inch glass pie plate with 1 tablespoon extra virgin olive oil. Set aside.
  3. In a medium bowl mix the chickpea flour, water, basil and mint, nutritional yeast, salt, pepper, lemon juice, and 1 tablespoon extra virgin olive oil. Set aside.
  4. In a 10" cast-iron or non-stick skillet, heat remaining 1/2 tablespoon olive oil over medium heat. Add onion and garlic. Cook for 1 minute, stirring frequently.
  5. Add the pepper, tomato, spinach, oregano and a pinch of salt. Continue to cook for another 3 minutes, stirring occasionally, until vegetables soften. Remove from heat.
  6. Add cooked vegetables to the flour mixture using a rubber spatula and combining all the ingredients together. The batter will look very thin, but will thicken as it cooks.
  7. Pour the batter into the prepared pie plate and cook for 25 minutes. The quiche will be brown on the edges and begin to pull away from the sides.
  8. Remove from the oven and let cool in pan for about 5 minutes. Cut into 8 portions and serve warm.

Nutrition Information

Per Serving: Calories: 49; Protein 4.6g; Fat 5.5g; Chol. 0mg; Carb 10.1g; Fiber 3.8g; Sodium 220.8mg



There are no reviews for this recipe. Log in or register to review this recipe.