Mini Vegan Frittatas

11 30 176
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 5
Mini Vegan Frittatas
Health Highlights
A delicious vegan morning delight!

Ingredients


454 gm Tofu, regular, firm
1/2 cup Soy milk, unsweetened, plain
1 tsp Turmeric, ground
1 tbsp Extra virgin olive oil
1 cup slices Zucchini (chopped)
2 tbsp Green onion (chopped)
1 medium ear Sweet yellow corn (kernels trimmed off)
2 clove(s) Garlic (minced)
1 cup Cherry Tomatoes (halved)
2 cup Spinach (chopped)
2 tbsp Basil pesto

Instructions


  1. Preheat the oven to 350 degrees Fahrenheit. Line a muffin tin with cups and lightly spray with cooking oil.
  2. Place tofu, soy milk, and turmeric in a food processor and blend until smooth.
  3. In a saucepan, heat the oil and add the zucchini. Cook for 7-8 minutes or until it starts to lightly brown and soften.
  4. Add the corn, green onion, and garlic. Cook another 2-3 minutes.
  5. Stir in the cherry tomatoes and spinach, cook until the spinach starts to wilt and turn off the heat.
  6. Mix the pureed tofu, vegetables, and pesto in a large bowl.
  7. Pour batter into the cups to make 10 frittatas and bake for 20-30 minutes or until slightly puffy and lightly browned.

Notes:

Soy is a nutrient dense source of plant protein that contains Omega-3 fatty acids, which are great for cardiovascular health.

 


Nutrition Facts

Per Portion

Calories 176
Calories from fat 95
Calories from saturated fat 19.1
Total Fat 10.5 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 4.0 g
Cholesterol 0
Sodium 123 mg
Potassium 460 mg
Total Carbohydrate 10.7 g
Dietary Fiber 2.6 g
Sugars 6.5 g
Protein 10.8 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 2.0

Energy sources


Pygal21%434.70886669022497126.3924027131747554%388.83239934481213282.304359695342625%318.66333591597447132.2475009338798521%54%25%CarbohydratesFatProtein

Meal Type(s)

Breakfast




?
Help