Thursday, Nov 14, 2024

Vegan Frittata

This vegan frittata will amaze you! It's super easy to make, and you can customize it!

It's easy to find sweet and delicious vegan breakfast ideas. But savory? This vegan frittata will change your mind.

It's easy to make vegan frittatas. And it tastes almost exactly the same as the original.

This recipe can be used almost all day for cooking. It's possible to have a wonderful vegan brunch or breakfast that is perfect for everyone.

This would pair well with our homemade Vegan Biscuits!

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Why This Dish Will Make You Smile

  • Simple Clean Up This recipe is easy to clean after it's been made.
  • Versatile Ingredients - All add-ins can be substituted for vegetables you like or what you have in your pantry. This recipe is also great for zero waste. You can use what you have and just toss the rest!
  • Gluten Free This vegan breakfast recipe is gluten-free and is great for anyone looking for more recipes with no wheat.

Recipe Ingredients

Get your ingredients together!

  • Tofu - When properly seasoned and blended, tofu can be a great vegan alternative. This recipe calls for extra firm tofu, but you could also use firm tofu. This recipe doesn't call for super-firm, silky, or soft tofu.
  • Walnut Crumbles We are using our walnut saute crumbles recipe to add a meaty component. This dish can be made ahead.
  • Veggies: Our vegetables of choice were baby spinach and artichoke hearts, asparagus, and onions for an aromatic touch.
  • Cornstarch This helps make the recipe thicken during baking and gives the perfect texture for what is in a frittata.

For a complete list and measurements, see my recipe card.

Variations and Substitutions:

  • Tofu - Pumfu (pumpkintofu) is the only option we recommend for this recipe
  • Walnut Crumbles You can also use pre-made or cooked vegan sausage for this recipe, or you can omit the meat and add more veggies
  • Vegetables: Feel free to use whatever veggies you have or would like in this dish
  • Cornstarch - You could substitute this with arrowroot powder, if you have an anti-inflammatory or corn-free need

Step-by-Step Instructions forhow do you make a vegan frittata ?

Step 1.

  • Preheat oven at 375°F/190°C Blend the tofu, non dairy milk, cornstarch and seasonings in a food processor or high-speed blender. Blend until smooth. Set aside.
  • Oil can be added to a 10-inch oven-proof skillet*. Heat oil on medium heat. Once the oil has been heated, add in the onions and peppers. Let them saute for 3-4 minutes. Cook garlic until fragrant for 30 seconds to 1 minute.
  • Let the meat crumbles, greens, and any other ingredients be added to the pot. Cook for about 1-2 minutes or until greens are just starting to wilt. Stir in the artichokes, asparagus or other desired vegetables. Fold the tofu mixture in. Smoothen the top layer of the dish to a uniform thickness.
  • Bake for 40 minutes, or until golden brown on the top. Let the dish cool down for 10 minutes before cutting. Before serving, add black salt, red onions, cabbage, green onions, and any other toppings you like.

Step 2.

Step 3.

FAQs:

Can I make this dish to the top 9 for free?

You can substitute the tofu for pumfu (pumpkintofu), or you can omit it and add more vegetables.

Can I prepare this dish ahead?

Yes. After cooling, store in an airtight container in the refrigerator for up to 2 days.

This can be frozen

This dish can be frozen. Once thawed, let it cool overnight before heating.

Other vegan savory breakfast recipes to consider:

  • Vegan Sheet Pan Breakfast Quesadillas
  • Vegan Sheet Pan Breakfast Hash
  • The Best Vegan Omelet (Just Egg Omelet)
  • Vegan Mexican Sweet Potato Breakfast Hash


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Print

Vegan Frittata

This vegan frittata will be a great alternative to the real deal! It's super easy to make, and you can customize it!
Course Breakfast
Cuisine American
Diet Vegan, Vegetarian
Prep time 15 minutes
Cook Time 50 Minutes
Cooling time ten min
Total Time 1 hour and 15 minutes
Servings 8 Slices
Calories HTML5_ 115 Kcal
Author Larisha Bern

Ingredients

  • 14 oz additional firm tofu, drained, and pressed
  • 1/3 cup non-dairy milk
  • 1 tablespoon cornstarch
  • 3 HTML3_ HTML3_ HTML4_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_ HTML3_ HTML5_ HTML3_ HTML5_ HTML6_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML5_ HTML5_ HTML6_ HTML5_ HTML5_ HTML5_ HTML5_ HTML5_
  • 1 1/2 teaspoon garlic powder
  • 1 all-purpose seasoning
  • 1 teaspoon onion powder
  • 1/2 teaspoon Italian seasoning
  • 1/2 tsp black pepper
  • 1/2 teaspoon turmeric
  • 2 tablespoon olive oil
  • 1/2 yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced

Add-ins

  • 1/2 cup vegan walnut sausage crumble, cooked
  • 2 cups baby spinach leaves
  • 1 cup arugula leaves
  • 3/4 mug heart, chopped
  • 1 Cup Fresh Asparagus, Cooked and Chop

Instructions

  • Preheat oven at 375°F/190°C Blend the tofu, non dairy milk, cornstarch and seasonings in a food processor or high-speed blender. Blend until smooth. Set aside.
  • Oil can be added to a 10-inch oven-proof skillet*. Heat oil on medium heat. Once the oil has been heated, add the onions and peppers. Let them saute for 3-4 minutes. Cook garlic until fragrant for 30 seconds to 1 minute.
  • Let the meat crumbles, greens (if added) and vegetables cook for about 1-2 minutes, or until the greens are just starting to wilt. Stir in the artichokes, asparagus or other desired vegetables. Fold the tofu mixture in. Smoothen the top layer of the dish to a uniform thickness.
  • Bake for 40 minutes, or until golden brown on the top. Let the dish cool down for 10 minutes before cutting. Before serving, add black salt, red onions, cabbage, green onions or any other toppings you like.

Video

Notes

*Nutritional facts are only estimates. To double-check our estimates, please use your brand's nutritional values.
*If your oven is not equipped with a safe skillet, you can cook the food in a skillet before transferring to a casserole dish.

Nutrition

Calories: 115kcal

Let's make some!
Send it to Instagram with the hashtag @makeitdairyfree, so we can share it!

Vegan Frittata was first published on Make It Dairy Free.

By: Larisha Bernard
Title: Vegan Frittata
Sourced From: makeitdairyfree.com/vegan-frittata/
Published Date: Sun, 19 Mar 2023 13:55:25 +0000

Paleovsketo.com is a trusted source for up-to-date knowledge on lifestyle nutrition that provides reliable strategies for feeling and looking your absolute best. We are dedicated to embracing healthier living by providing education, inspiration and empowerment. Our mission is to help people revolutionize how they think about healthy eating through our community of stories, passions and delicious recipes.




At Paleovsketo.com, we cover various topics related to nutrition such as paleo, keto, plant-based, mediteranian diets to intermittent fasting and weight loss. All contributions are welcome and we invite everyone to email us at [email protected] with their insights on food, health and wellness to become a part of this growing community and help one another find balance in mindful living.


This website is your go-to source for information regarding achieving optimal health through better diet choices and practices, emphasizing plant-based diets as the ideal way of life for a healthier future for us all! We believe that our universe functions perfectly when we act with confidence, grace and integrity - when we choose to be conscious eaters we contribute something special that benefits everyone around us.



Frequently Asked Questions

Are plant-based diets sustainable?

Plant-based diets are becoming increasingly popular for their health and environmental benefits. Eating a plant-based diet can be more sustainable than consuming foods derived from animal sources, as it generally causes less pollution and has lower emissions of greenhouse gases. Plant-based diets also use less resources, as they are usually grown using fewer inputs than animals. Additionally, animals raised for profit often require large amounts water, land, or fossil fuel resources. Some environmental effects of livestock production have been associated with global warming. Reducing consumption of these foods and incorporating more plant-based meals to one's week could help reduce carbon footprint and promote healthier, more eco-friendly practices.


What happens to my meat if I stop eating it?

You will notice changes in your body when you stop eating meat. You may experience a higher intake of fiber and lower levels of saturated fat when you switch from meat to plant-based proteins, such as beans, legumes, nuts, whole grain, and soy-based foods. This shift can benefit your heart health, and overall digestion health. Due to better digestion and the elimination inflammatory foods such as animal proteins, you might experience an increase in energy. The ability to reduce stress hormones caused by excessive animal protein consumption may make your moods more stable. The trend towards a plant-based diet is also gaining popularity to counter the environmental damage that factory farming has caused.


What are some examples of plant-based foods you can eat?

A plant-based diet is becoming more popular due to its environmental and health benefits. Common plant-based foods include those that are derived from fruits, vegetables, legumes and nuts. These foods provide vitamins, minerals as well as antioxidants and dietary fibre. Beans and pulses like chickpeas, lentils, and kidney beans are excellent sources of plant protein. There are many other plant-based options, such as olive, flaxseed, flaxseed, and other nut oil. Additionally, many ready-to-eat meals are now available, which can further reduce your overall grocery cost. A plant-based diet may not be more expensive than others depending on the type and quantity of food you buy.


What is the disadvantage of plant-based meat?

The main disadvantage of plant-based meat is the lack of essential vitamins and minerals found in animal proteins. Some essential amino acid, vitamin B12, as well as heme Iron, are less abundant in plant-based protein than animal proteins. Some plant-based products have more sodium than actual meat due to the need for preservation. Online and in-store purchases of quality vegan products can prove more expensive and more time-consuming. If you consider the cooking time of vegan products, some may need more effort and take longer to prepare.


Can you still eat out in restaurants when you are on a plant-based eating plan?

Many restaurants now offer vegan-friendly options on their menus. In larger cities and communities, many vegan restaurants are popping up and offering exciting food choices. Many mainstream restaurants offer vegetarian-friendly options, so you can still enjoy the best of traditional restaurant cuisine while following a plant-based diet. Look for recipes where vegetables or legumes such as tofu, tempeh, seitan, or other protein sources like beans are the stars. Vinegar and healthy oils can be substituted for mayonnaise or dressings that are high in saturated oil. Ask your server to make sure you know what vegan items are available.

For ideas on vegan recipes, you might want to research vegan cookbooks before you go. Many restaurants will accommodate guests who eat a plant-based diet. They will also do their best to meet your needs. It is possible to enjoy a delicious meal out while following a plant-based diet with a little creativity and research.


Statistics

  • A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
  • According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

doi.org

who.int

pubmed.ncbi.nlm.nih.gov

ncbi.nlm.nih.gov

How To

How do you ensure that your body gets enough protein when eating a plant-based diet

It is possible to ensure you get enough plant-based protein with the right combination. A variety of plant-based protein sources include nuts, legumes and seeds as well as tofu, tempeh and quinoa. These foods should be included into your daily diet. To optimize nutrient intake while following a vegan diet, consider superfoods like spinach, goji berries, and chia seeds packed with vitamins and minerals.

In addition to eating plant-based proteins in meals throughout the day, it is beneficial to supplement a vegan diet with additional protein sources; look for products like plant-based protein powders, nut butter, or collagen peptides (derived from plants) that can be blended into smoothies or other recipes as desired. If you don’t feel like you’re getting enough protein by eating only plant-based proteins, then you should consider supplementation with high quality supplements. High-quality pills, capsules and tablets can provide you with the exact amount you need.

Individuals who follow a vegan lifestyle can easily meet their daily nutritional requirements by making conscious efforts to include plant-based protein in various meals.




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