A frittata, known in Italy as a flat omelet, is usually made with eggs and cheese. This plant-based version with tofu and garbanzo flour is scrumptious! The frittata method is one of several ways this recipe can be cooked and served; for variation and simplicity, try making patties or baking it as a soufflé.  

Yield: One 8-inch frittata, cut into 6 wedges  
Prep Time: 15 minutes 
Cooking Time: 20 minutes
Total Time: 35 minutes
Difficulty Level: Moderate

1/2 cup onion, chopped
1/4 cup green, yellow or red pepper, diced  
1 clove garlic, minced, or 1/2 teaspoon garlic powder
2 tablespoons water
1 small zucchini, sliced
1 cup firm tofu (7–8 ounces)
1/4 cup water (omit if soft tofu is used)
1/2 teaspoon salt or butter-flavored salt
1 rounded teaspoon nutritional yeast flakes
2 teaspoons onion powder
1 teaspoon Bragg Liquid Aminos
2 tablespoons garbanzo flour or corn flour  

Simmer onion, peppers, and garlic in water for 5 minutes. Add sliced zucchini and cook for 3 more minutes. Remove from heat. Place a shallow, nonstick 8-inch skillet or frittata pan on burner at medium-low heat to preheat.

Place tofu and remaining ingredients in blender and blend — not necessarily smooth but thick. Stir blended tofu into onion mixture.

Pour into preheated skillet, smoothing the surface. Cook at 350°F for 15 minutes or until frittata is almost set. Cover handle with foil, if needed, and place under broiler for about 2 minutes or until top is set and golden. Allow frittata to stand for at least 5 minutes before removing from pan. Cut into wedges for serving.

Try using other vegetables of choice, such as spinach or sliced cherry/grape tomatoes.  

The mixture can be “fried” like patties and turned over to brown on both sides.  

Make “Eggless Foo Yung” by using mung bean sprouts.  

Instead of cooking on the stove, this recipe can be baked in the oven. Make a double batch and spread mixture about 1 inch thick in a nonstick baking dish. Bake at 350°F for 30 minutes, or until set.  


calories 36.20, fat 1.52g, saturated fat 0.20g, cholesterol 0mg, sodium 123.88mg, carbohydrates 3.03g, fiber 0.65g, sugars 0.91g, protein 3.10g 

Created by Neva Brackett, Copyright © AdventHealth Press