Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

Healthy Recipes

Serves: 4-6
Yields: 12 Mini Frittatas
Prep: 30-35 mins
Cooking: 25-30 mins (*in a fan-assisted oven)
Type: Main Meal, Snack
Tools: Sieve, small pot + lid, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, frying pan, frying spatula, silicone spatula, food processor, muffin tin, cooling rack

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugar and saturated fats.

This is a recipe we developed earlier this year… but we’re glad to finally have the chance to share it with everyone!  🙂

Who says you need eggs to make a frittata or even an omelette?! Not in the Eat2Health kitchen! If you’ve got tofu, some shredded veggies, DF milk and grains, then you have the starting point to any great vegan frittata. Adapt the seasonings, vegetables and/or grains to suit your own needs and taste. You really can’t go wrong and you’re certainly in for a treat (these are delicious!).

Our plant-based mini frittatas are great for those on the go (breakfast in one hand and an energetic six year old in the other!) or those in need of one last, light and late summer meal. We recommend that if you’ve gone an hour to spare, double the batch and freeze them; enjoy for breakfast, lunch, dinner or a quick snack! 

We enjoyed our wish some tasty parsnip chips, salad and some of our delicious broad bean and spinach dip!  How will you enjoy yours?! 

Quick Foodie Fact (and woo-hoo moment)!):
*Based on 12 frittatas, each frittata contains about 1.5 servings of veggies towards your 5-A-Day!

Here’s to a great weekend everyone (just forget about the forecasted rain)! 😀 ❤

 

DF milk not shown here.

 

Ingredients
75g        Dried quinoa
170g      Sweet potato
1 Tin      Black beans*
+++++    (*240g;130g dried/cooked)
60g       Chestnut mushrooms (about 3)
100g     Red onion
100g     Green bell pepper
20g       Red Chilli
180g      Salad Tomato
1             Spring Onion (15g)
10g        Fresh coriander leaf
2g          Fresh flat leaf parsley
80g       Carrot
320g     Parsnips
+++++++Low-fat cooking oil spray
40g       Multi-grain bread (or GF bread)
12g         Tahini paste
1             Block silken tofu (349g)
125ml    Soya Milk (unsweet/fortified)
10g        Dijon mustard
1g           Sweet paprika
1g           Ground turmeric
2g          Onion powder
1g           Garlic powder (unsalted)
++++++  Salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place the quinoa into a sieve. Rinse it under some cold running water for about 30sec to 1 minute (this will help wash away some of its bitter coating). Cook the quinoa according to the packet instructions.

2. Meanwhile, wash and cook the sweet potato. NB: Boil, steam or microwave it- the choice is yours (we quickly microwaved ours in some kitchen paper)!  Wash, peel and chop the potato into small chunks before boiling or steaming; boil for about 10 mins or until tender or steam for about 7 mins instead. Drain in a colander. Allow to cool.

3. Drain and rinse the black beans. Wash and slice two of the mushrooms; dice the third mushroom. Peel and finely chop the red onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, deseed (if you prefer things less heated!) and then finely chop the chilli.

4. Wash and dice the tomato; place it into a sieve over a bowl and allow it to drain. Wash, trim the ends and finely slice the spring onion. Wash and remove the coriander and parsley leaves from their stems and roughly chop them. Wash, peel and finely grate the carrot (use a cheese grater!). NB: If you microwaved your potato, remove the skin and finely chop it into small cubes.

5. Make the parsnip chips. Wash, peel, trim the ends and then chop the parsnip into thin strips. Place them into a small dish and coat with your favourite herbs and/or spices and a low-fat cooking oil or olive oil. Season to taste with some salt and pepper. Tip: We seasoned ours to taste with some mild paprika, thyme, salt and ground black pepper. Toss to thoroughly coat. Line a baking tray with some parchment paper. Place the chips onto the tray in a single layer (you’ll be cooking these a bit later on!)

6. Heat a non-stick frying pan over a medium-low heat. Spray some low-fat cooking oil. When hot, add the red onion, bell pepper, chilli and diced mushroom. Gently fry for 3-4 mins or until softened. Add the tomato and fry for a further 1-2 mins or until softened. Stirring occasionally. Remove from the heat.

7. Create some bread crumbs (unless you are using a store bought variety!). Heat your bread in a toaster (or under a heated grill) until quite crispy. Break it up into a food processor. Pulse into crumbs. Transfer into a large mixing bowl. Tip: Alternatively, place the toasted bread into a resealable kitchen bag; crush and press it into bread crumbs using a rolling pin or heavy tin…or crush it into crumbs in a large mixing bowl!

8. Preheat the oven to 190°F/375°C. Place the cooked sweet potato, black beans, fried vegetable mixture, spring onion, coriander, parsley, carrot, 12g tahini and cooked quinoa into the bowl of breadcrumbs. Mix until combined.

9. Open the tofu and drain off any water. Place it into the food processor. Pulse until it’s smooth and creamy. Tip: If you don’t have a food processor, place it into a large mixing bowl. Mash and whisk until it’s as fine and smooth as you can make it! Add 125ml milk, 10g mustard, 1g sweet paprika, 1g ground turmeric, 2g garlic powder and 1g onion powder. Blend to combine. Pour the tofu mixture into the mixing bowl. Stir until thoroughly combined. Taste and season the mixture as necessary.

10. Spray a standard muffin tin with some low-fat cooking spray or line each casing with a silicone muffin liner (paper linings are not recommended!). Tip: Rub the spray to coat all sides of the casings. Spoon the frittata mixture evenly between each casing. Top each mini frittata with a slice of mushroom.

11. Place the baking tray (with the chips) onto the top oven shelf and the mini frittatas onto the middle oven shelf. Bake the chips for 25 mins, turning once. Bake the frittatas for 25-30 mins or until slightly firm and golden brown (we baked ours for 25 mins). Remove. Tip: Leave the frittatas for 5-10 mins before serving (if you can wait that long!) as they keep firming up once they leave the oven. Also, use a palate knife or a butter knife to help loosen and remove them from the tin.

12. Make a quick and simple garden or green salad! Serve the mini frittatas with the salad and parsnip chips.

Enjoy!

Tip: Store any leftovers in a resealable and air tight container; best consumed within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months

 

Steps: 1-5

Steps: 6-9

Steps: 10 & 11

Our Broad bead and spinach dip is making a sneaky appearance again! Yum!

 

Recipe and format updated: 25/02/16
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4 thoughts on “Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

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