Garden Fresh Zucchini & Potato Vegan Frittata
Embrace the vibrant flavors of summer with this delightful vegan frittata featuring an abundance of fresh zucchini and tender potatoes. Inspired by the generous bounty of a friend's garden, this dish is a creative twist on traditional frittatas, using tofu as the base for a rich, egg-like texture. Enhanced with aromatic dill, zesty Dijon mustard, and a medley of spices, this frittata is not only light and refreshing but also packed with nutrition. Perfect for a weekend brunch or a hearty breakfast, this delightful recipe serves as a canvas for seasonal veggies and can easily be adapted to include your favorites. Enjoy it warm or cold, and savor every bite of this plant-based comfort food!
4
Servings
163
Calories
14
Ingredients
Ingredients
extra firm tofu
1 lb (crumbled)
soy sauce
1 tablespoon (none)
Dijon mustard
1 teaspoon (none)
nutritional yeast
1/4 cup (none)
turmeric
1/4 teaspoon (none)
olive oil
2 teaspoons (for sautéing)
onion
1/2 cup (diced)
garlic cloves
2 (minced)
zucchini
2 cups (shredded and squeezed dry)
new potatoes
3 (cubed into 1/2-inch pieces)
dried dill
2-3 teaspoons (none)
dried thyme
1 teaspoon (none)
garlic powder
1 teaspoon (none)
onion powder
1 teaspoon (none)
Instructions
1
Preheat your oven to 400°F (200°C).
2
Using a veggie steamer, steam the cubed potatoes for 7-8 minutes until just tender. Set aside.
3
In a large mixing bowl, crumble the extra firm tofu with your fingers until it resembles ricotta cheese, ensuring that all lumps are broken up.
4
Add the soy sauce, Dijon mustard, nutritional yeast, turmeric, and half of the dried spices (dill, thyme, garlic powder, onion powder) to the crumbled tofu. Mix well until combined.
5
In a small (8-inch) skillet, heat the olive oil over medium heat. Add the diced onions and sauté for 2 minutes until they become translucent.
6
Stir in the remaining dried spices and continue to sauté for an additional minute to release their flavors.
7
Add the shredded zucchini and steamed potatoes to the skillet, and sauté for 3 more minutes until the zucchini is slightly softened.
8
Stir in the minced garlic and sauté for an additional minute, allowing the flavors to meld.
9
Combine the cooked zucchini and potato mixture with the seasoned tofu in the mixing bowl. Mix thoroughly.
10
Return the combined mixture to the skillet, spreading it evenly and pressing down firmly.
11
Transfer the skillet to the oven and bake for 30 minutes until the top is slightly golden and set.
12
Once baked, remove the frittata from the oven and let it sit for 10 minutes before slicing and serving.
Nutrition Information
5g
Fat
20g
Carbs
8.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Garden Fresh Zucchini & Potato Vegan Frittata?
It is a plant-based breakfast dish featuring fresh zucchini, tender potatoes, and a tofu-based texture inspired by traditional frittatas.
How many calories are in one serving?
Each serving contains approximately 163 calories.
Is this recipe suitable for vegans?
Yes, this recipe is 100% vegan and plant-based, using tofu instead of eggs.
What serves as the egg substitute in this recipe?
Extra firm tofu is crumbled to a ricotta-like consistency to mimic the texture of eggs.
How should the zucchini be prepared?
The zucchini should be shredded and squeezed dry to remove excess moisture before cooking.
Do the potatoes need to be cooked before baking?
Yes, the cubed potatoes should be steamed for 7-8 minutes until just tender before being added to the skillet.
What kind of potatoes are recommended?
The recipe calls for three new potatoes.
How long does the frittata need to bake?
The frittata should bake in the oven for 30 minutes until the top is slightly golden.
What is the required oven temperature?
Preheat your oven to 400 degrees Fahrenheit or 200 degrees Celsius.
What spices are used to flavor the frittata?
The dish is seasoned with dried dill, thyme, garlic powder, onion powder, and turmeric.
Can I serve this frittata cold?
Yes, this dish can be enjoyed either warm or cold.
How many servings does this recipe provide?
This recipe makes 4 servings.
What is the purpose of adding turmeric?
Turmeric is added to give the tofu base a vibrant, yellow, egg-like color.
Why is nutritional yeast included?
Nutritional yeast provides a savory, slightly cheesy flavor profile to the vegan base.
What size skillet should be used?
A small 8-inch skillet is recommended for this recipe.
How long should the frittata rest after baking?
Let the frittata sit for 10 minutes before slicing and serving to allow it to set properly.
How much fat is in a single serving?
There are 5 grams of fat per serving.
What is the protein content per serving?
Each serving provides 8.5 grams of protein.
How many carbohydrates are in this dish?
There are 20 grams of carbohydrates per serving.
What type of oil is used for sauteing?
The recipe uses 2 teaspoons of olive oil.
Does this recipe contain fresh garlic?
Yes, it uses 2 minced garlic cloves in addition to garlic powder.
How should the onions be cooked?
The diced onions should be sauteed in olive oil for about 2 minutes until translucent.
What is the role of soy sauce in the recipe?
Soy sauce is mixed with the tofu to add saltiness and depth of flavor.
Why add Dijon mustard to the tofu?
Dijon mustard adds a zesty, tangy flavor that enhances the overall taste of the tofu mixture.
How do I achieve the right tofu texture?
Crumble the extra firm tofu with your fingers until it resembles ricotta cheese, ensuring all lumps are broken.
How are the vegetables combined with the tofu?
Mix the cooked zucchini and potato mixture with the seasoned tofu in a bowl before returning it all to the skillet.
Why is it important to squeeze the zucchini dry?
Squeezing the zucchini dry prevents the frittata from becoming soggy or watery during the baking process.
Can I add other vegetables to this frittata?
Yes, the recipe is highly adaptable and serves as a canvas for your favorite seasonal vegetables.
Is this a good dish for brunch?
Absolutely, it is described as perfect for a weekend brunch or a hearty breakfast.
What tags describe this recipe?
The recipe is tagged as vegan, frittata, zucchini, potato, breakfast, healthy, summer, and plant-based.