Vegan Frittata With Tofu and Veggies

Protein are the building blocks of the body. I have already written about my protein math here. If you are a vegetarian or vegan, Tofu and Soy products becomes one major source of protein. Here is the vegan version of the Frittata with Tofu and vegetables. If you are not vegan, you can go with regular cheese of your choice.

I have posted few Tofu Recipes but haven’t discussed about the tofu varieties. I haven’t purchased tofu in India. So I am not quiet sure about the varieties there. But in US, in any grocery stores you will at least find three varieties of tofu – Firm, Extra Firm, Soft/ Silken. In Asian stores, you will find more varieties like medium firm, light, etc etc. So what’s the deal about these varieties and how are they classified? Tofu classification is mainly based on how much they are pressed and based on the water content. As Wiki puts it clearly, “Depending on the amount of water that is extracted from the tofu curds, tofu is classified into three main varieties.” The texture and moisture differs in these varieties. I personally like Extra firm tofu and its texture. If you using tofu as an egg replacer, you can use soft or silken but for others extra firm would work. Except for my Korean BBQ style Tacos, I have always used extra firm tofu. Even for that recipe I have used extra firm when I tried them later.

Pressing the Tofu:

The extra firm tofu also has water content. I don’t have any tofu presser at home. I usually keep my tofu block in a cutting board and place few paper towels on top and keep my hand mortar and pestle. You can also keep heavy iron skillet on top and let it for 10 to 15 minutes. This helps to remove some water and you can get slightly tighter texture. But we got acquired to tofu taste and texture. So as you can see in the above picture, the frittata is slightly juicy. Either you bake it for longer time or press it more.

Here are my other Tofu recipes,

• Korean BBQ Style Tacos
• PF Chang’s Tofy Lettuce Wraps
• Teriyaki Tofu
• Kung Pao Tofu

This recipe was sent as a part of Feb month Treasure Box. Treasure Box (An activity craft box with a book, craft kit, recipe and app suggestion) – An idea that was sparkled in a WhatsApp conversation last year took its shape and came into market last summer in two months’ time span and now it is slowly but steadily progressing and reaching places. The positive feedback that we are getting each and every month is motivating us to add more to the box. Here is our April Box where we travel Pre-historic India, explore cave art and dinosaurs. We have 2 bonus science experiments as well. Check out the video and can you subscribe here.

• Tofu – 1 pack (I used extra firm, but soft or silken works too)
• Grated Carrot – ¼ cup
• Finely Chopped Onion – ¼ cup
• Finely Chopped Spinach – ¼ cup
• Tomato finely chopped – 1
• Salt – 2 tsps (as required)
• Pepper Powder – 1.5 tsps (as required)
• Vegan Cheese – a handful (Adjust the salt depending upon the cheese you are using.)
• Oil – for greasing

• Preheat the oven to 350 degree F.
• Grate the carrot and chop all the veggies.
• Drain the water from the Tofu and Puree the tofu and make it into smooth paste. (If there is some water after pressing, that’s fine. Either you can drain them or bake it for more time. I tried without draining them and used it as binding agent. )

• Grease cake pan or glassware and add the tofu puree.
• Now add all the chopped veggies, salt and pepper powder.

• Mix them well and spread it evenly.
• Top it with cheese on top and bake it for unto 40 minutes.

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Vegan Frittata With Tofu And Veggies

Eggless Frittata with Tofu and Veggies. A Kids friendly recipe loaded with proteins and veggies.

Prep Time15 minutes mins

Cook Time40 minutes mins

Total Time55 minutes mins

Calories:

Author: Srividhya G

Ingredients

• ▢ Tofu - 1 pack
• ▢ Grated Carrot - ¼ cup
• ▢ Finely Chopped Onion - ¼ cup
• ▢ Finely Chopped Spinach - ¼ cup
• ▢ Tomato finely chopped - 1
• ▢ Salt - 2 tsps as required
• ▢ Pepper Powder - 1.5 tsps as required
• ▢ Vegan Cheese - a handful
• ▢ Oil - for greasing

Instructions

• Preheat the oven to 350 degree F.
• Drain the water from the Tofu and Puree the tofu and make it into smooth paste.
• Grease cake pan or glassware and add the tofu puree.
• Now add all the chopped veggies, salt and pepper powder.
• Mix them well and spread it evenly.
• Top it with cheese on top and bake it for unto 40 minutes.

Video

Notes

You can add any veggies of your choice.
You can use any variety of tofu.
You can also add red chilli sauce for additional kick.
If there is some water after pressing, that's fine. Either you can drain them or bake it for more time. I tried without draining them and used it as binding agent.

I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Tried this recipe?Mention @vidhyasvegetariankitchen or tag #vidhyasvegkitchen

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