Vegan MoFo 19: Carrot-Parsnip Soccattata

Socca: the chickpea pancake invading every vegan blogger’s kitchen. The gals at Pure 2 Raw first introduced me and many others to the garbanzo beany heavenliness, but since then, I’ve seen socca cropping up on a vast majority of my RSS feeds from YumUniverse’s Sweet and Savory Pumpkin Socca to The Vegan Chickpea’s Socca with Shallots and Onions to Sketch-Free Vegan Eating’s Green Pea Alfredo Socca Pizza to xGFx’s Socca Pizza with Kale and Red Onions to…the list continues on (and you can see how enthusiastic about discovering new socca recipes! We’re all one in the same, we vegan bloggers).

The bottom line? Nobody doesn’t like socca. And this time, a vastly healthier food can use that catchy slogan! (A certain woman’s white bread, anyone?) Lately, I’ve been experimenting with different methods, cooking times, and fillings for socca and so far, I prefer the “frittata” method (rather, the aptly named “soccattata”), introduced by Olives for Dinner: caramelize onions, saute in a mix of other veggies, pour into a circular baking dish coated in olive oil, add the chickpea flour batter, and bake for 20 minutes at 400°F. Obviously, this non-recipe allows for a ridiculous amount of variation, perfectly suited to fit almost anyone’s specifit tastes. A tiny fraction of the endless possibilities for socca mix-ins:

  • Spinach and cherry tomatoes.
  • Finely chopped broccoli and lemon zest.
  • Kale, garlic, raisins, and pine nuts.
  • Shredded brussels sprouts.
  • Quinoa or any other grain.
  • Sweet potato/pumpkin puree and tahini. (Inspired by my latest culinary epiphany.)

Last night, a socca craving bombarded me. I spotted a head of Peacock broccoli first in the refrigerator but, upon careful consideration, couldn’t select a vegetable with a complementing flavor to accompany the little crucifer. The carrots then spoke to me: “Grate us along with a parsnip and caramelize us with the onions!” How could I say no to their adorable beta-caroteniness? The socca that ensued amalgamated as a sweet, succulent, wonderfully autumnal dish and the addition of thyme would only intensify its already tantalizing flavors. (Unfortunately, I discovered an empty thyme jar in my pantry while concocting this recipe…I guess I’ll just have to make it again! Darn.)

Carrot-Parsnip Soccattata (Gluten Free, Nut Free, Soy Free)

Serves 1-4.


  • 1 cup garbanzo bean flour
  • 1 cup water
  • 1 tbsp olive oil, divided
  • 1/2 small onion, very thinly sliced
  • 1 medium carrot, grated
  • 1 medium parsnip, grated
  • 1/2 tsp dried thyme, optional

Preheat the oven to 400°F.

Heat 1 tsp oil in a small non-stick pan over medium heat. Add the onions and saute for about 10 minutes, then turn down the heat to its lowest setting and allow the onions to caramelize for 15-30 minutes, without stirring, until golden brown but not burnt.

Meanwhile, whisk the garbanzo bean flour and water together in a bowl and set aside.

When the onions have sufficiently caramelized, turn up the heat to medium and add the grated carrots, parsnips, and thyme if using. Saute for 10-20 minutes or until lightly browned and fairly juicy.

Pour the remaining 2 tsp olive oil into a 9-inch round baking dish. Layer the carrot-parsnip-onion mixture on the bottom and pour the chickpea batter on top. Slide into the oven and bake for 20 minutes.

Recipe submitted to Wellness Weekend.

Meal Checklist: Protein—chickpea flour. Whole Grain—none. (As I’ve mentioned before, I don’t feel the need to serve a whole grain when devouring an entire pan of socca.) Vegetables—onions, carrots, parsnips. Leafy Green—side of Peacock broccoli.

Local Ingredients: Rosso Milano onions and Peacock broccoli from Jones Valley Farm, carrots from JenEhr Family Farm, parsnips from Driftless Organics.

Comment Provoking Questions: Have you jumped onto the socca bandwagon? (Because if you haven’t, you would truly enrich your life by doing so.) If so, what is your favorite socca recipe? Do you like to add veggies/grains/herbs straight to the batter or pile them on top like a pizza?

Until next time, Ali.

8 thoughts on “Vegan MoFo 19: Carrot-Parsnip Soccattata

  1. Rickii says:

    Ali, this looks great. . . so sorry, though the WW asks for recipes posted within the past week. And this would have been perfect for our SOS Challenge, too (on parsnips!). If you have any other parsnip recipes during this month, I hope you’ll link up. 🙂

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