BACK

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.

Try more Meals in Minutes.

Subscribe to PlantBased magazine for delicious recipes every month.

Skill level: Basic
Print this recipe
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
1
Red onion, peeled and roughly chopped
1
Small Courgette, chopped
2
Cloves garlic, peeled and chopped
1
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

1

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.

2

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.

3

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.

4

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.

5

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

Leave a Reply

Your email address will not be published. Required fields are marked *




Other recipes

Pulled Jackfruit & Coleslaw Sandwich

Pulled Jackfruit & Coleslaw Sandwich This Pulled Jackfruit &...

Greens and Beans Salad

Greens and Beans Salad Greens and Beans Salad, green...

Stuffed Crust Pizza

Stuffed Crust Pizza When the temptation for pizza strikes,...

If You Enjoyed This, Then You May Also Like...

Pulled Jackfruit & Coleslaw Sandwich

Pulled Jackfruit & Coleslaw Sandwich This Pulled Jackfruit &...

Greens and Beans Salad

Greens and Beans Salad Greens and Beans Salad, green...

Stuffed Crust Pizza

Stuffed Crust Pizza When the temptation for pizza strikes,...

Hot Cross Buns

Hot Cross Buns Traditionally eaten on Good Friday, these...

Cacao, Orange and Avocado CBD Mousse

Cacao, Orange and Avocado CBD Mousse This super simple...

CBD Smoothie

CBD Smoothie A great start to the day, this...

CBD Gummy Bears

CBD Gummy Bears These gummy bears are a great...

Golden CBD Tea

Golden CBD Tea This is a great drink for...

CBD and Hemp Ranch Dressing

CBD and Hemp Ranch Dressing Hemp seeds are high...

Chocolate Coated Date Caramels

Vegan Chocolate Dates – Chocolate Gifts for Mother’s Day...

PlantBased Newsletter

Register for our regular bulletins of all things PlantBased