Meals in Minutes – Mediterranean Vegetable Frittata

Categories: Lunch Main Meals Recipes Sides Snacks

Mediterranean Vegetable Frittata

Protein packed and full of colourful veggies, this easy, egg-free omelette makes a delicious lunch or supper. Serve your Mediterranean Vegetable Frittata with steamed baby potatoes and a crisp green salad, dressed simply with a squeeze of lemon.

Mediterranean Vegetable Frittata

Top Tip: Any leftovers will keep well, covered, in the fridge for up to 3 days. This also makes a delicious cold work lunch or picnic addition.

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Skill level: Basic

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Servings: Serves: 2-4

Nutritional Information:

Per serving (234g) Calories 269, Fat 13g, Saturates 1.9g, Sugars 3.9g, Salt 0.65g

Ingredients

1 tbsp

Olive Oil, plus extra for greasing

1 small

Red Pepper, deseeded and chopped

Red onion, peeled and roughly chopped

Small Courgette, chopped

Cloves garlic, peeled and chopped

mild red chilli, finely chopped (optional)

sea salt and black pepper, to taste

1 x400g block

extra-firm tofu, drained but not pressed

4 tbsp

Gram Flour

4 tbsp

nutritional yeast

1 tbsp

Tamari

1-2 tsp

Kala Namak (Black Salt)

1/2 tsp

Turmeric Powder

60ml (1/4 cup)

Water

1 tbsp

Fresh Parsley, chopped

You Will Also Need:

An ovenproof skillet or frying pan, or a 20cm (9 inch) round cake tin

Method

MINUTES 1-4:

Preheat oven to 180°C (Gas Mark 4, 350°F). Heat the olive oil in your skillet or a large frying pan and add the chopped vegetables, garlic, chilli and some seasoning. Leave to cook until softened, stirring occasionally.

MINUTES 5-10:

Crumble the tofu into a blender or food processor and add the gram flour, nutritional yeast, tamari, black salt, turmeric, water and some black pepper. Blend until smooth and creamy.

MINS 11-15:

When the vegetables have softened slightly, mix them with the tofu and stir through the chopped parsley. Lightly brush the tin, if using, with oil and fill it with the tofu and vegetables.

MINUTES 16-40:

Smooth the top, transfer to the oven and cook for 25 minutes or until just firm in the centre. Use this time to steam your potatoes and prepare your salad.

MINUTES 41-45:

Remove the frittata from the oven and leave to stand for a couple of minutes. Turn out onto a serving board and serve, cut into wedges, with some baby potatoes and salad.

Reviews

5 based on 1 reviews

One response to “Meals in Minutes – Mediterranean Vegetable Frittata”

Hazel says:

20th January 2021 at 12:48 pm

Just had this for lunch on its own and oh boy is it delicious.

Reply

Meals in Minutes – Mediterranean Vegetable Frittata

Mediterranean Vegetable Frittata

Ingredients

You Will Also Need:

Method

Reviews

One response to “Meals in Minutes – Mediterranean Vegetable Frittata”

Leave a Reply Cancel reply

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Mediterranean Vegetable Frittata

Ingredients

You Will Also Need:

Method

Reviews

One response to “Meals in Minutes – Mediterranean Vegetable Frittata”

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