Vegan Socca with Sautéed Veggie & Protein Topping

Vegan Socca with Sautéed Veggie & Protein Topping
Socca is a traditional dish originating from Nice, a city in the Provence-Alpes-Côte d'Azur region of France. This savory chickpea pancake has roots in Mediterranean cuisine and is believed to have been influenced by Italian farinata, a similar dish from Liguria. Often enjoyed as a street food, socca is celebrated for its simplicity, gluten-free nature, and rich, nutty flavor. A flavorful, gluten-free, and protein-packed meal! Crispy chickpea socca topped with savory sautéed veggies, plant-based crumbles, and fresh basil. Perfect plant based recipe for lunch, or dinner!

Ingredients

For the Socca:

• 1 cup chickpea flour

• 1 cup water

• 1 tbsp olive oil (plus extra for cooking)

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp garlic powder

For the Topping:

• 1 tbsp olive oil

• 1 small onion, thinly sliced

• 2 garlic cloves, minced

• 1 cup cherry tomatoes, halved

• 1/2 bell pepper, diced

• 1/2 tsp chili flakes (adjust to taste)

• 2 cups fresh spinach

• 1/2 cup vegan plant-based protein crumbles (e.g., soy crumbles or pea protein)

• Salt and pepper to taste

• Fresh basil leaves, for garnish

Instructions

Make the Socca:

1. Preheat oven to 375

2. In a mixing bowl, whisk together chickpea flour, water, olive oil, salt, pepper, and garlic powder until smooth. Let the batter rest for 10-15 minutes.

3. Heat a non-stick skillet or cast-iron pan over medium heat. Add a drizzle of olive oil.

4. Pour the batter into the pan, tilting to spread it evenly into a thin circle. Cook for 3-4 minutes until the edges lift and the bottom is golden. Flip and cook for another 2-3 minutes.

5. Place in the oven to cook an additional 5 minutes

Prepare the Topping:

1. In a separate pan, heat olive oil over medium heat. Add the onion and sauté for 3-4 minutes until softened.

2. Add the garlic, cherry tomatoes, bell pepper, and chili flakes. Cook for 5-6 minutes until the tomatoes soften and release their juices.

3. Stir in the spinach and protein crumbles. Cook until the spinach wilts and the crumbles are heated through. Season with salt and pepper to taste.

Assemble:

1. Place the cooked socca on a plate. Top generously with the sautéed veggie and protein mixture.

2. Garnish with fresh basil leaves and an extra sprinkle of chili flakes if desired.

Enjoy this hearty, vegan-friendly dish that’s bursting with flavor and nutrients! Perfect for a quick weeknight dinner or a fancy brunch. 🌱

The Health and Wellness Benefits of Vegan Socca with Sautéed Veggie & Protein Topping

This Vegan Socca with Sautéed Veggie & Protein Topping is not only a delicious and satisfying meal but also a powerhouse of nutrition that supports overall health and wellness. Packed with plant-based ingredients, this dish is designed to nourish your body, boost your energy, and promote long-term well-being. Let’s break down the health benefits of this wholesome dinner.

1. Chickpea Flour: A Gluten-Free Protein Source

The base of this dish, socca, is made from chickpea flour, which is naturally gluten-free and rich in plant-based protein. Chickpea flour provides all nine essential amino acids, making it a complete protein source that supports muscle repair, immune function, and overall cellular health. It’s also high in fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels. Additionally, chickpea flour is a good source of iron, magnesium, and B vitamins, which are essential for energy production and reducing fatigue.

2. Sautéed Veggies: A Nutrient-Dense Topping

The sautéed vegetable topping is a colorful mix of onions, garlic, cherry tomatoes, bell peppers, and spinach, each offering unique health benefits:

• Onions and Garlic: These aromatic ingredients are rich in antioxidants and anti-inflammatory compounds. Garlic, in particular, contains allicin, which has been shown to support heart health, boost immunity, and combat oxidative stress.

• Cherry Tomatoes: Bursting with lycopene, a powerful antioxidant, cherry tomatoes help protect against chronic diseases, support skin health, and reduce inflammation.

• Bell Peppers: High in vitamin C, bell peppers strengthen the immune system, promote collagen production, and enhance iron absorption from plant-based foods.

• Spinach: This leafy green is a nutritional superstar, packed with iron, calcium, vitamin K, and folate. It supports bone health, improves circulation, and provides essential nutrients for overall vitality.

3. Plant-Based Protein Crumbles: A Sustainable Protein Boost

The addition of vegan protein crumbles adds a hearty texture and a significant protein boost to this dish. Made from soy, peas, or other plant-based sources, these crumbles are an excellent alternative to meat, providing all the protein without the saturated fat or cholesterol. Protein is essential for building and repairing tissues, supporting muscle health, and keeping you feeling full and satisfied.

4. Healthy Fats for Sustained Energy

Olive oil, used in both the socca batter and the sautéed topping, is a source of heart-healthy monounsaturated fats. These fats help reduce inflammation, support brain health, and improve cholesterol levels. The combination of healthy fats, protein, and fiber in this meal ensures sustained energy and prevents blood sugar spikes.

5. Spices and Herbs: Flavor with Benefits

Chili flakes and fresh basil not only add a burst of flavor but also come with their own health perks. Chili flakes contain capsaicin, which may boost metabolism, reduce appetite, and provide pain relief. Basil is rich in antioxidants, vitamins A and K, and essential oils that have anti-inflammatory and antimicrobial properties.

6. A Balanced, Wholesome Meal

This dish is a perfect example of a balanced meal, combining complex carbohydrates (chickpea flour), healthy fats (olive oil), plant-based protein (protein crumbles), and a variety of vitamins and minerals from the vegetables. It’s low in processed ingredients and free from animal products, making it a heart-healthy, cholesterol-free option that aligns with a sustainable and compassionate lifestyle.

Conclusion

This Vegan Socca with Sautéed Veggie & Protein Topping is more than just a meal—it’s a celebration of health and wellness. By incorporating nutrient-dense, plant-based ingredients, this dish supports physical health, mental clarity, and emotional well-being. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a delicious and wholesome dinner, this recipe is a fantastic choice for nourishing your body and soul. 🌱