MediterraneanPancake / frittata

Socca Breakfast Stack

A savoury Mediterranean breakfast stack of chickpea socca pancakes layered with tomato-white-bean ragù, spinach, olives, basil and yogurt-tahini sauce.

Eat nowHeartyContains sesame, soy
Hands-on33 minTotal time33 minEnergy770 kcalProtein42g
Recipe details
Kitchen project

Equipment: Hob

Keep chilled after cooking

Socca Breakfast Stack
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

Socca

Ragù

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 150g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

33 min hands-on 33 min altogether
  1. 2
    Toast 12g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    🖐 3 min
  2. 3
    Whisk 75g chickpea flour, 115ml water, 5ml olive oil, ½ tsp oregano, 1 pinch turmeric, 1 pinch black pepper and 1 pinch salt into a smooth batter. Rest while you make the ragù
    🖐 4 min💤 10 min unattended
  3. 4
    Heat 5ml olive oil in a small pan. Cook 0.35 finely diced red onion for 3-4 minutes, add 1 clove minced garlic for 30 seconds, then stir in 1 tbsp tomato paste, 160g chopped tomato, white beans and 25g chopped olives. Simmer and mash some beans until thick and spoonable
    🖐 10 min
  4. 5
    Stir 55g roughly chopped spinach into the ragù until just wilted, then finish with 12ml lemon juice and adjust salt and pepper
    🖐 2 min
  5. 6
    Cook the socca batter as 3 small pancakes in a hot non-stick pan, 2-3 minutes per side, until golden at the edges and cooked through
    🖐 9 min
  6. 7
    Stir 80g plain, unsweetened soy yogurt, 6g tahini and 5g ground flaxseed together with a splash of water until spoonable
    🖐 2 min
  7. 8
    Layer the socca pancakes with the tomato-white-bean ragù, then finish with the yogurt-tahini sauce, 8g fresh basil and toasted pumpkin seeds. Eat immediately while the socca edges are still crisp
    🖐 3 min

Look under the lid

Nutrition details

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

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KFolatePhosphorus
Lower inSelenium

Calories

770kcal

37%
Top contributors
Chickpea Flour · 33%White Beans · 20%Olive Oil · 11%
22% cal

Protein

41.8g

66%
Top contributors
Chickpea Flour · 40%White Beans · 30%Pumpkin Seeds · 9%
42% cal

Carbs

80.7g

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Chickpea Flour · 38%White Beans · 34%Soy Yogurt · 7%
36% cal

Fat

31.1g

44%
Top contributors
Olive Oil · 29%Pumpkin Seeds · 19%Chickpea Flour · 16%

Small numbers, big impact

Everyday essentials

Fibre32.95g
112%
Top contributors
White Beans · 48%Chickpea Flour · 25%Tomato · 6%
Vitamin B120.00μg
0%
Vitamin D1.04μg
7%
Top contributors
Soy Yogurt · 100%
Iodine0.00μg
0%
Iron13.41mg
75%
Top contributors
Chickpea Flour · 27%White Beans · 26%Spinach · 11%
Zinc6.02mg
55%
Top contributors
Chickpea Flour · 35%White Beans · 26%Pumpkin Seeds · 16%
Calcium438.35mg
44%
Top contributors
Soy Yogurt · 24%White Beans · 24%Spinach · 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) →
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