This is my vegan version of frittata. I’ve always loved quiche, so decided to experiment with a frittata recipe, which is like a crustless quiche. I was pleased with the results. For a thicker frittata, double the recipe.
2 tablespoons extra-virgin olive oil
2 cups chopped or very thinly sliced onions
1 cup finely chopped kale leaves (you can use other greens as well)
Salt and hot sauce (to season kale and onions)
1 (14–16-ounce) block extra-firm tofu
½ cup soy milk or other non-dairy milk
4 tablespoons nutritional yeast
2 teaspoons liquid aminos
½ teaspoon salt
2 teaspoons hot sauce (or to taste)
½ teaspoon turmeric powder
½ teaspoon paprika
¼ teaspoon black pepper
2 teaspoons tapioca flour
2 teaspoons cornstarch
Heat oil in a sauté pan over medium heat. Add onions and sauté slowly on low heat for at least 30 minutes to caramelize. Add a pinch of salt and stir occasionally. Add a little water if onions stick to the pan. Add kale, another pinch of salt, and a few dashes of hot sauce. Stir to combine and cook for about 5 minutes. Set aside.
Preheat oven to 425 degrees F. To a food processor fitted with a metal blade, add tofu, soy milk, nutritional yeast, liquid aminos, salt, hot sauce, turmeric, paprika, black pepper, tapioca flour and corn starch. Process until mixture is completely smooth. Add tofu mixture to veggies and stir to combine. Grease an 8-inch oven-safe skillet or cast iron pan. Pour mixture into the pan and smooth out evenly. Bake for about 30 minutes or until set and top turns golden brown. Allow to cool for at least 10 minutes before serving. Serve warm or at room temperature. Serves 2–4.
Soy, which tofu is made from, is considered to be a complete food since it contains all eight essential amino acids. Of course, tofu is packed with protein, which is why vegetarians use it as a meat substitute. In fact, according to World’s Healthiest Foods, one 4-ounce block of tofu is filled with 9.16 grams of protein, which is more than 18 percent of the Daily Value. Here are some of tofu’s other nutrients:
- Iron, copper and manganese: This nutrient trifecta helps to absorb one another in the body, and tofu is a great source for all three. Four ounces of tofu provides about a third of the Daily Value of iron and manganese, and about 11 percent of the Daily Value of copper.
- Calcium: Calcium sulfate is used as a coagulant in tofu, which is essentially made from soy milk. Four ounces of tofu contains about 10 percent of the Daily Value.
- Omega 3: Fish is the most common source of these fatty acids, but for those who are allergic to fish or just don’t prefer it, tofu is a great replacement source for Omega 3.Four ounces of tofu contains more than 14 percent of the Daily Value.
- Selenium: Certain types of fish and nuts are good sources of selenium, but so is tofu; four ounces of it contains more than 14 percent of the Daily Value.
So what do all of these nutrients do for you? Here are some of the ways that tofu can benefit your health:
- Iron and copper are essential for hemoglobin synthesis, which produces energy. Copper and manganese are responsible for an enzyme that destroys free radicals, and copper itself can help reduce the symptoms of rheumatoid arthritis.
- Calcium is, of course, the vitamin that keeps your bones strong. It can help reduce the bone loss in those with rheumatoid arthritis.
- Omega 3 fatty acids are good for your heart and can help prevent blood clots. They also can prevent cholesterol from clogging your arteries.
- Selenium is a powerful protector against free radicals. It works with iodine to help regulate the thyroid and has been shown to repair DNA, making it a cancer-fighter as well.
Soy also contains compounds called isoflavones that have many beneficial properties as well.
- Isoflavones can mimic estrogen and are beneficial to women during menopause. The isoflavones can reduce some of the symptoms of menopause, such as hot flashes.
- Isoflavones have also been associated with lowering the risk of breast and prostate cancer.
- Lower levels of LDL, the bad cholesterol, and higher levels of HDL, the good cholesterol, have been attributed to isoflavones.