Ingredients

For the Frittata:

• Oil for cooking
• 1 medium onion, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 head of broccoli, cut into florets
• 1 bell pepper (any color), diced

Spices:

• Kala namak (black salt), to taste
• Garlic powder, to taste
• Onion powder, to taste
• Black pepper, to taste
• Turmeric, for color

For the Tofu Mixture:

• 1 block (350g) silken tofu (or homemade soy-free chickpea tofu)
• 1/3 cup chickpea flour
• 1 teaspoon baking soda
• 1/2 cup dairy-free milk (such as almond or soy)
• 1/3 cup nutritional yeast

For Garnish (optional):

• Chopped scallions

Step-by-Step Instructions

Step 1: Prepare the Vegetables

1. Heat Oil: In a large skillet or pan, heat some oil over medium heat.
2. Sauté the Onions: Add the diced onions and cook until they turn soft and translucent, about 3-5 minutes.
3. Add the Vegetables: Next, add the diced zucchini, carrot, broccoli florets, and bell pepper to the pan. Cook the vegetables for 8-10 minutes, stirring occasionally, until they are slightly tender but still vibrant.
4. Season: Add kala namak, garlic powder, onion powder, black pepper, and turmeric to the vegetables. Stir to combine and set the pan aside.

Step 2: Make the Tofu Mixture

1. Prepare Tofu Base: In a blender or food processor, add the silken tofu (or chickpea tofu), chickpea flour, baking soda, dairy-free milk, and nutritional yeast.
2. Blend: Blend the mixture until smooth and creamy. This will serve as the egg replacement for the frittata. The chickpea flour helps to thicken the mixture, while the nutritional yeast adds a cheesy flavor.
3. Adjust Seasoning: Taste the tofu mixture and adjust the seasoning by adding more kala namak, garlic powder, or black salt as needed for an eggy flavor.

Step 3: Combine and Cook

1. Mix Tofu with Vegetables: Pour the tofu mixture into the pan with the sautéed vegetables. Stir well to ensure the tofu mixture coats all the vegetables evenly.
2. Cook on Stovetop: Return the pan to medium heat and cook the frittata mixture for 5-7 minutes, stirring occasionally to prevent sticking.
3. Bake (Optional): For a more traditional frittata texture, transfer the frittata mixture to a baking dish and bake in a preheated oven at 180°C (350°F) for 20-25 minutes, or until the top is firm and golden.
4. Rest: Allow the frittata to cool for a few minutes before slicing and serving.

Step 4: Garnish and Serve

1. Garnish: Before serving, optionally sprinkle some freshly chopped scallions on top of the frittata for added flavor and color.
2. Serve: Slice the frittata into wedges and serve warm. Pair it with a side salad or enjoy on its own for a satisfying meal.

Cooking Tips

1. Use Silken Tofu: Silken tofu is the best choice for achieving a smooth and creamy texture. If you want a firmer texture, consider using firm tofu, but blend it thoroughly to avoid a grainy mixture.
2. Spice Adjustments: Kala namak adds a unique eggy flavor, but if you don’t have it, regular salt can be used. However, kala namak is recommended for its authentic egg-like taste.
3. Customize Vegetables: Feel free to swap out the vegetables based on what you have on hand. Mushrooms, spinach, or kale would also be great additions.
4. Avoid Overcooking: Keep an eye on the vegetables while sautéing to avoid overcooking them. You want them to retain their texture and color for the best results.

Storage

1. Refrigeration: Store any leftover frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.
2. Freezing: This vegan frittata can be frozen for up to 1 month. Wrap individual slices in plastic wrap and store them in a freezer-safe container. Thaw in the fridge overnight and reheat before eating.

Nutritional Facts (Per Serving)

• Calories: 180 kcal
• Protein: 10g
• Carbohydrates: 16g
• Fat: 8g
• Fiber: 4g
• Sugar: 4g
• Sodium: 300mg

FAQs

1. Can I make this frittata soy-free?

Yes, you can substitute the silken tofu with chickpea tofu for a soy-free version. Chickpea tofu is easy to make and has a similar texture.

2. What is the purpose of nutritional yeast?

Nutritional yeast adds a cheesy, savory flavor to the frittata. It’s a popular ingredient in vegan cooking for adding umami and richness to dishes.

3. Can I bake the frittata instead of cooking it on the stovetop?

Absolutely! After mixing the tofu and vegetables, transfer the mixture to a greased baking dish and bake at 180°C (350°F) for 20-25 minutes, or until firm and golden on top.

4. Is it essential to use kala namak?

Kala namak, or black salt, provides a sulfuric, egg-like flavor, which is key to mimicking the taste of traditional egg-based dishes. If you can’t find it, regular salt will still work, but the frittata won’t have that distinct eggy flavor.

5. Can I use another flour instead of chickpea flour?

Chickpea flour is ideal because it thickens the tofu mixture and adds a subtle nuttiness. However, you can try using all-purpose flour, but the texture may differ slightly.

Conclusion

This Vegan Vegetable Frittata is a fantastic, hearty dish packed with flavor, color, and nutrition. Whether you’re preparing it for a brunch with friends or enjoying it as a satisfying dinner, it offers a wonderful egg-free alternative to traditional frittatas. The customizable nature of the recipe means you can get creative with the vegetables and spices, making it a versatile option for any occasion. Plus, it’s high in protein and packed with fiber, making it a nutritious addition to your meal rotation. Enjoy!