Vegan Tofu Frittata (Gluten-Free, Egg-Free, Dairy Free)
This Vegan Tofu Frittata is a delicious alternative to quiche and is packed with protein! Use up leftover veggies or create your own combos. Perfect easy dish for picnics, as a breakfast casserole or a light lunch.
Servings: 4
Calories: 225kcal
Equipment
- 1 Blender or food processor
Ingredients
For the Frittata 'mix'
- 400 g firm tofu
- 50 g gram flour chickpea flour
- 1 teaspoon turmeric powder
- ⅓ teaspoon Kala Namek Black Himalayan Salt optional
- 3 tablespoon nutritional yeast
- 1 teaspoon chili powder optional
- Salt & Pepper to taste
- 3 tablespoon plant milk OR water
Veggie Ingredient Suggestion (total veggies and/or other add ins needed is roughly 4 cups or 550g chopped)
- 2 teaspoon olive oil
- 200 g zucchini about 1 medium
- 200 g leek 2 small or 1 medium OR onion
- 150 g red bell pepper 1 small
Instructions
- Oil a tin (around 20x 20cm) and put your oven on to 180℃/375℉
- Chop the zucchini, leek and bell pepper into small bite size pieces.
- In a frying pan with 1 tablespoon of the olive oil, sautee the leek ,chopped zucchini and red bell pepper until soft.2 teaspoon olive oil, 200 g zucchini, 200 g leek, 150 g red bell pepper
- Meanwhile, whizz together all the 'Frittata mix' ingredients in your food processor or blender (If you don't have a food processor, mash the tofu up with a fork then mix all the other ingredients in by hand.)400 g firm tofu, 50 g gram flour, 1 teaspoon turmeric powder, ⅓ teaspoon Kala Namek, 3 tablespoon nutritional yeast, 1 teaspoon chili powder, Salt & Pepper to taste, 3 tablespoon plant milk OR water
- Once the leeks, pepper & zucchini s are soft, add them to the Tofu Frittata mix & stir well to combine.
- Spoon the mixture into the prepared tin.
- Put the tin in the oven bake for around 30-35 minutes. Check after 30 mins, the frittata should be golden on top, slightly springy to touch but still a little squishy in the middle.
- Serve sliced with a fresh salad.
Notes
Here are some different flavor combinations you might like to try
- Leftover Vegetables - use any cooked leftover vegetables such as potatoes, carrots or sturdy greens. If the veggies are already cooked you can skip the pan roasting part and just mix up your tofu frittata mixture and bake!
- Spring : -Choose spring veggies such as peas, asparagus and leeks. Pair with fresh dill and parsley for a truly spring vibe.
- Mid-Summer - Make the most of fresh cherry tomatoes, with zucchini. Add some vegan pesto and serve at room temperature for a sunny picnic.
- Fall Veggies: Roast pumpkin or squash, along with red onions, sage and some chunks of vegan feta are a wonderful combination.
- Winter Veggies: Use leftover roast potatoes or sweet potato and carrots or other root vegetables along with thyme and some sharp vegan cheese for a cozy seasonal frittata.
- Other ideas: Choose sauteed onions and vegan ham for a vegan quiche lorraine vibe.
- Frozen Veggies: You can use pre-packed frozen chopped veggies mix directly, without even cooking the veggies! Add cheese for extra flavor.
Nutrition
Calories: 225kcal | Carbohydrates: 23g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 747mg | Potassium: 532mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1326IU | Vitamin C: 33mg | Calcium: 202mg | Iron: 4mg