Vegan And Gluten Free Tofu Frittata

Healthy Recipes

Serves: 4
Prep, Cooking & Setting Time: ≤160 mins
Type: Main meal
Tools: Chopping board, sharp knife, non-stick pot, food processor, non-stick frying pan, spatula, spring-form baking tin, cooling rack.

Notes: This recipe contains: Vitamins A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium and per serving is low in added sugar, salt and saturated fat!

A great plant-based frittata with plenty of taste, easy execution (although a little time consuming than your average tofu omelette!), we assure you that it’s well worth the wait! 🙂

Happy cooking everyone! 

 

Ingredients

Directions

1. Drain and place and press the tofu between two heavy chopping boards. Allow it to drain and to remove any excess water for about 30 mins.

2. In the meantime, cook the rice according to the packet instructions. Drain.

3. Heat the oven to 190°C/375ºF. Lightly grease a 22” spring-form tin with a quarter of the oil.

4. Meanwhile, create the ‘flax egg’. Place the flaxseed into a small dish; add some water and stir until combined. Peel and dice the onion. Wash, trim the ends, finely slice and then separate the spring onion ‘top’ and ‘bottom’ halves.

5. Peel and crush the garlic. Wash, remove the core and stem and then finely chop the bell pepper. Wash, dry and roughly dice the mushrooms. Wash, dry and roughly chop the spinach.

6. If applicable, break the kale leaves from its stalk, wash, dry, trim the ends and then finely shred. Wash, pat dry and then roughly chop the basil. Finely chop the olives (if using). Wash, trim the ends and then grate the courgette into thin discs. Wash and remove the stem from the tomatoes. Wash and dry the rocket.

7. Drain the remaining water off the tofu. Pat it dry with some kitchen paper. Break and crumble it into a food processor. Add the mustard, turmeric, paprika, onion powder, tamari sauce (or miso paste), nutritional yeast (or ‘cheese’ powder), corn starch, milk and another quarter of the remaining oil. Blend until a smooth consistency is achieved. Season it with some black pepper to taste.

8. Meanwhile, prepare the crust. Place the rice into a mixing bowl. Add the flaxseed mixture. Gently mix together with a spatula. Transfer the mixture into the tin. Press the rice firmly into the bottom, creating a smooth, even layer. Brush the top with half of the remaining oil. Place the tin onto the middle oven shelf. Bake for 10 mins and then remove. Tip: Make sure to turn on a kitchen timer, with everything going on it’s too easy to forget about it cooking! Turn the oven down to 180°C/350ºF.

9. In the meantime, heat the remaining oil in a large, non-stick frying pan or wok over a medium heat. Add the onion, the top parts of the spring onions and the garlic. Sauté it for 1-2 mins or until softened. Add the bell pepper and the mushrooms. Sauté it for approximately 4-5 mins or until softened.

10. Add the spinach, kale, basil (or parsley if using) and the bottom parts of the spring onions. Tip: Do this step a little at a time if necessary, as there might be too much to fit in the pan all at once; this will allow time for the spinach and kale to wilt down. As it wilts, turn the heat down to its lowest setting.

11. Pour the tofu mixture into the frying pan with the vegetables. Add the olives (if using). Stir until everything is combined. Pour this mixture over the rice crust. Place the courgette on top of the frittata in a layered manner around the edges.

12. Place the tin onto the middle oven shelf. Bake for 40-50 mins, depending on how deep or shallow the pan is. Tip: Check it after 35 mins to make sure it’s not too brown. Remove from the oven and place onto a cooling rack. Allow the frittata to cool and set in the tin for about an hour before removing the sides of the pan. Once the sides are removed, allow it to cool before slicing (if required).

Slice the frittata into slices. Transfer onto a serving plate. Serve the tomatoes and rocket (as a garnish) or with some homemade slaw, tasty potatoes, or a salad instead; it’s perfect for breakfast, lunch or dinner!  🙂

ictures three & four: step 12

Picture one: step 8, Picture two: step 11, Pictures three & four: step 12

 

 

 

 Refrigerate any left-overs in a resealable container; reheat and consume within 1-2 days. NB: Reheat the frittata in a microwave for approximately 3-5 mins or until it’s steaming hot all the way through. Do not reheat more than once.

 

Sources:
Recipe adapted from: An ode to mungbeans  (Thanks very much for this great recipe!)
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