Mini Vegan Frittatas

Mini Vegan Frittatas

A delicious vegan morning delight!
Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 5

Ingredients


454 gm Tofu, regular, firm
1/2 cup Soy milk
1 tsp Turmeric, ground
1 tbsp Extra virgin olive oil
1 cup slices Zucchini (chopped)
2 tbsp Green onion, scallion, ramp (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.

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 spinach is starting to wilt and turn off the heat.

6. Mix the pureed tofu, vegetables, and pesto together in a large bowl.

7. Cut parchment paper into 4 inch squares and fold into muffin tin cups. Lightly spray with cooking oil. Pour batter into the cups to make 10 frittatas.

8. Bake for 20-30 minutes or until slightly puffy and lightly browned.

Nutrition Facts

Per Portion

Calories 190
Calories from fat 96
Calories from saturated fat 14.4
Total Fat 10.7 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 3.1 g
Cholesterol 0
Sodium 31 mg
Potassium 411 mg
Total Carbohydrate 11.1 g
Dietary Fiber 3.0 g
Sugars 3.8 g
Protein 12.4 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 1.4

Energy sources


Pygal23%438.8239370499445129.8862001573847450%387.6279695886012282.417827586570526%315.7384971852642135.246156977214423%50%26%CarbohydratesFatProtein

Notes:

Soy

is a nutrient dense source of plant protein, it contains Omega 3 fats which are great for cardiovascular health

 

Breakfast