Tofu and Veggie Frittata

16 90 145
Ingredients Minutes Calories
Prep Cook Servings
30 min 1 h 6
Tofu and Veggie Frittata
Health Highlights

Ingredients


1 package Tofu, regular, firm (squeeze and drained)
3/4 cup Aquafaba (from cooked/canned chickpea)
1/4 cup Chickpea flour (or all-purpose)
2 tbsp Chickpea flour (or all-purpose)
1 potato Potato (medium; diced)
1 medium pepper(s) Red bell pepper (diced)
1 large Zucchini (diced)
4 green onion (stem) Green onion (sliced)
1/4 cup Cilantro (coriander) (finely chopped)
2 tbsp Nutritional yeast
1 1/2 tbsp Miso paste
1 tbsp Garlic powder
1 tbsp Onion powder
1/4 tsp Turmeric, ground
1/4 tsp Sea Salt
1 tsp Red pepper flakes (optional, to taste)

Instructions


  1. Preheat the oven to 350 °F.
  2. In a blender, combine tofu, aquafaba (liquid from canned or cooked chickpea), flour, nutritional yeast, miso, garlic powder, onion powder, turmeric, sea salt, and red pepper flakes into a smooth batter.
  3. Dice red bell pepper, potato, and zucchini into small pieces. Finely chop green onions and cilantro.
  4. Add diced bell pepper and potatoes to a pan and sauté for about 10 minutes, until the potatoes are cooked.
  5. Add zucchini, green onions, and cilantro and mix well. Sauté until vegetables are tender, about 5 minutes.
  6. Transfer the cooked vegetables into an 8-inch pie dish. Pour the batter over the vegetables and mix well.
  7. Bake for 60 minutes until the top of the frittata browns. Remove from the oven and let it cool for a few minutes. Slice and serve. Enjoy!  


Nutrition Facts

Per Portion

Calories 145
Calories from fat 38
Calories from saturated fat 7.3
Total Fat 4.2 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 1.2 g
Cholesterol 0
Sodium 325 mg
Potassium 566 mg
Total Carbohydrate 16.2 g
Dietary Fiber 4.1 g
Sugars 4.1 g
Protein 12.7 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 2.0

Energy sources


Pygal39%462.48553053583896165.0634044650836426%369.01369356761927282.05954037883435%301.911569637999154.9717656697311639%26%35%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch




?
Help