MediterraneanPancake / frittata

Courgette Lace Scarpaccia

A paper-thin Tuscan-inspired courgette and onion scarpaccia with lacy edges, white-bean basil cream, fresh lemony tomato and toasted pine nuts.

Eat nowLightContains gluten, soy, tree nuts
Hands-on24 minTotal time50 minEnergy745 kcalProtein45g
Recipe details
Kitchen project

Equipment: Oven, Blender, Grater, Hob

Keep chilled after cooking

Courgette Lace Scarpaccia
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Scarpaccia

Basil cream

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 160g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

24 min hands-on 50 min altogether
  1. 2
    Heat the oven to 220ยฐC fan with a large metal baking tray inside. Slice 300g courgette and 80g white onion paper-thin, toss with ยผ tsp salt and leave for 10 minutes, then squeeze firmly in a clean tea towel so the scarpaccia can become crisp rather than watery
    ๐Ÿ– 7 min๐Ÿ’ค 10 min unattended
  2. 3
    Whisk 55g chickpea flour, 20g plain flour, 90ml soy milk, 45ml water and 1 pinch black pepper into a thin smooth batter. Fold through the squeezed vegetables until they are only lightly coated
    ๐Ÿ– 4 min
  3. 4
    Carefully cover the hot tray with baking paper and brush with half the 8ml olive oil. Spread the mixture into one very thin, ragged-edged layer, drizzle over the remaining oil and bake for 22-26 minutes until deeply golden at the edges and set but tender through the centre
    ๐Ÿ– 3 min๐Ÿ’ค 24 min unattended
  4. 5
    Meanwhile, reserve a few small 25g basil leaves, then blend the rest with white beans, 12g nutritional yeast, 1 clove garlic, 5g flaxseed, finely grated ยฝ lemon zest, most of the lemon juice and 30-45ml water until vividly green and spoonably smooth
    ๐Ÿ– 4 min
  5. 6
    Cut 140g tomato into bite-sized pieces and dress with the remaining lemon juice. Toast 8g pine nuts in a dry pan for 2-3 minutes until pale gold
    ๐Ÿ– 4 min
  6. 7
    Spread the basil cream across a plate and lean large shards of hot scarpaccia over it so their lacy edges stay exposed. Spoon the fresh tomato around rather than over the crisp surface, then finish with the pine nuts and reserved basil
    ๐Ÿ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolateVitamin KFibre
Lower inVitamin AVitamin E

Calories

745kcal

35%
Top contributors
Chickpea Flour ยท 25%White Beans ยท 22%Plain Flour ยท 9%
24% cal

Protein

44.6g

71%
Top contributors
White Beans ยท 30%Chickpea Flour ยท 28%Nutritional Yeast ยท 13%
48% cal

Carbs

89.3g

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White Beans ยท 34%Chickpea Flour ยท 26%Plain Flour ยท 12%
28% cal

Fat

23.3g

33%
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Olive Oil ยท 31%Pine Nuts ยท 23%Chickpea Flour ยท 16%

Small numbers, big impact

Everyday essentials

Fibre34.77g
118%
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White Beans ยท 48%Chickpea Flour ยท 17%Courgette ยท 9%
Vitamin B123.03ฮผg
126%
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Nutritional Yeast ยท 63%Soy Milk ยท 37%
Vitamin D1.08ฮผg
7%
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Soy Milk ยท 100%
Iodine0.00ฮผg
0%
Iron11.45mg
64%
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White Beans ยท 33%Chickpea Flour ยท 23%Courgette ยท 10%
Zinc5.88mg
53%
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White Beans ยท 28%Chickpea Flour ยท 26%Courgette ยท 16%
Calcium400.66mg
40%
Top contributors
Soy Milk ยท 28%White Beans ยท 28%Courgette ยท 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) โ†’
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