Let me tell you a little story. Last spring, my friend sarah was in town, and i wanted to impress her with a brunch dish that was both healthy and bursting with flavor. She's not vegan, and i am, so it was a challenge. I landed on this frittata, and she was amazed! She couldn't believe it was tofu, and it was a huge success. Now, I'm excited to share this foolproof recipe with you. This Tofu Scramble Frittata with Vegetables is a delightful way to start your day or enjoy a light meal any time. Packed with plant-based protein and colorful veggies, this dish offers a hearty and flavorful alternative to traditional egg-based frittatas.
This recipe is not just about substituting tofu for eggs; it's about creating a symphony of flavors and textures. The combination of savory tofu scramble with the sweetness of bell peppers, the earthiness of zucchini, and the burst of cherry tomatoes makes every bite a culinary adventure. The nutritional yeast adds a cheesy depth, while the black salt (kala namak) provides that distinctive eggy flavor, making it a convincing and satisfying vegan option. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this Tofu Scramble Frittata with Vegetables is sure to become a new favorite. Let's dive in and discover how easy it is to create this delicious and nutritious dish!
Required Equipments
- Large Skillet
- Whisk
- Mixing Bowl
- Spatula
- Oven-Safe Dish (9-inch)
- Cutting Board
- Chef's Knife
Tofu Scramble Frittata with Vegetables: Frequently Asked Questions
Tofu Scramble Frittata with Vegetables
A flavorful and hearty Tofu Scramble Frittata with Vegetables that offers a delicious plant-based alternative to traditional egg frittatas, perfect for breakfast, brunch, or a light meal.
⏳ Yield & Time
Yield: 4 servings
Preparation Time: 10 minutes
Cook Time: 22 minutes
Total Time:
🍽 Ingredients
📖 Instructions
- Preheat the Oven: Get started by preheating your oven to 375°F (190°C). While it heats, lightly grease a 9-inch oven-safe dish. This step is crucial to prevent the frittata from sticking and ensures easy removal later.
- Prepare the Tofu: Drain the excess water from the firm or extra-firm tofu by pressing it between paper towels or using a tofu press. Crumble the tofu into a mixing bowl.
- Sauté the Aromatics: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing for about 3-5 minutes, or until they become softened and fragrant. Keep a close eye to prevent burning. Burnt garlic can ruin the whole dish!
- Add Vegetables: Introduce the chopped vegetables (bell pepper, zucchini, and cherry tomatoes) to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp. Season with a pinch of salt and pepper.
- Create the Tofu Scramble: Add the crumbled tofu to the skillet with the vegetables. Stir in the soy sauce (or tamari), nutritional yeast, turmeric, black salt (kala namak), and red pepper flakes (if using). Cook for 8-10 minutes, stirring frequently, until the tofu is heated through and the flavors have melded together. The turmeric gives it a vibrant yellow color, mimicking eggs!
- Assemble the Frittata: Transfer the tofu scramble mixture to the prepared oven-safe dish. Spread it evenly across the bottom.
- Bake: Place the dish in the preheated oven and bake for 20-25 minutes, or until the frittata is set and lightly golden on top. Keep an eye on it – ovens can vary!
- Cool and Serve: Remove the frittata from the oven and let it cool for a few minutes before slicing. Garnish with fresh parsley or chives, if desired. Serve warm and enjoy!
📝 Notes
- Feel free to add other vegetables like spinach, mushrooms, or broccoli.
- For a spicier frittata, add more red pepper flakes or a dash of hot sauce.
- Make sure to press the tofu well to remove excess moisture for the best texture.
🍎 Nutrition
Calories: 250 kcal
Protein: 18g
Fat: 15g
Carbohydrates: 15g
Fiber: 4g
Calcium: 150mg
