Vegan Zucchini Frittata

Gluten Free
Dairy Free
Health score
16%
Vegan Zucchini Frittata
45 min.
4
159kcal

Suggestions


Are you looking for a delicious and healthy way to start your day? Look no further than this Vegan Zucchini Frittata! Perfect for breakfast, brunch, or even a light lunch, this dish is not only gluten-free and dairy-free but also packed with flavor and nutrition. With a delightful combination of extra-firm tofu, fresh zucchini, and aromatic herbs, this frittata is a fantastic way to incorporate more plant-based ingredients into your meals.

Imagine biting into a fluffy, savory slice that is both satisfying and guilt-free. The nutritional yeast adds a cheesy flavor without any dairy, while the turmeric gives it a beautiful golden hue and a boost of health benefits. This recipe is incredibly versatile, allowing you to enjoy it hot out of the oven or at room temperature, making it an ideal dish for gatherings or meal prep.

In just 45 minutes, you can whip up this delightful frittata that serves four, making it perfect for sharing with family or friends. With only 159 calories per serving, you can indulge without the worry. So, gather your ingredients and get ready to impress your taste buds with this scrumptious Vegan Zucchini Frittata that’s sure to become a staple in your kitchen!

Ingredients

  • tablespoon cornstarch 
  • ounce tofu crumbled (not silken)
  • 12.3 ounce extra tofu firm drained
  • clove garlic 
  • 0.3 cup non-dairy milk 
  • tablespoons nutritional yeast 
  • tablespoon oregano dried fresh packed minced () (or 1 tsp. )
  • servings pepper black generous
  • 0.8 teaspoon salt 
  • servings salt and pepper 
  •  shallots minced
  • teaspoon tahini 
  • 0.3 teaspoon turmeric 
  • 10 ounces zucchini shredded

Equipment

  • frying pan
  • baking paper
  • oven
  • knife
  • blender
  • pie form
  • pot holder

Directions

  1. Cut a circle of parchment paper to fit an 8- or 9-inch pie pan. Spray pan with non-stick spray and place parchment in bottom. Preheat oven to 40
  2. Heat a non-stick pan.
  3. Add the shallots and cook, stirring, until they begin to soften but not brown.
  4. Add the crumbled tofu, black salt, and a sprinkle of salt and freshly ground pepper. Cook, stirring occasionally, until tofu begins to brown in places.
  5. Add oregano and zucchini and continue to cook until zucchini softens, about 5 minutes. While the zucchini cooks, blend all remaining ingredients well in a blender. When zucchini has softened, remove the pan from the heat and pour in the contents of the blender. Quickly stir well and pour into the prepared pie pan. Be sure to scrape out any tofu that becomes stuck to the pan. Smooth the top and place in the preheated oven.
  6. Bake for 25 to 30 minutes, or until center is set and top is not yet browned. Loosen the frittata around the edges.
  7. Place a serving plate on top of the pie pan, and using pot holders, carefully invert the pan so that the frittata falls onto the plate. Slowly peel off the parchment paper from the top. (Use a knife to scrape off any tofu the clings to the paper as you pull it away.)
  8. Serve hot, cold, or at room temperature.

Nutrition Facts

Calories159kcal
Protein38.17%
Fat29.26%
Carbs32.57%

Properties

Glycemic Index
41.35
Glycemic Load
1.1
Inflammation Score
-9
Nutrition Score
9.0273913196895%

Flavonoids

Myricetin
0.01mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:158.54kcal
7.93%
Fat:5.34g
8.22%
Saturated Fat:0.72g
4.5%
Carbohydrates:13.39g
4.46%
Net Carbohydrates:9.65g
3.51%
Sugar:4.2g
4.67%
Cholesterol:0mg
0%
Sodium:702.39mg
30.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.69g
31.37%
Vitamin C:15.1mg
18.3%
Iron:3.06mg
16.99%
Calcium:149.84mg
14.98%
Potassium:523.45mg
14.96%
Fiber:3.73g
14.93%
Copper:0.27mg
13.75%
Phosphorus:135.23mg
13.52%
Manganese:0.26mg
13.1%
Vitamin B6:0.23mg
11.47%
Magnesium:44.16mg
11.04%
Vitamin K:11.11µg
10.58%
Vitamin B1:0.14mg
9.42%
Vitamin B2:0.14mg
8.09%
Folate:30.26µg
7.56%
Zinc:0.94mg
6.3%
Vitamin B3:1.18mg
5.88%
Vitamin E:0.7mg
4.64%
Vitamin A:222.93IU
4.46%
Vitamin B12:0.16µg
2.65%
Vitamin B5:0.2mg
1.98%
Selenium:1.29µg
1.85%
Vitamin D:0.18µg
1.18%