Tofu Frittata with Peppers and Onions

Hello, I’m Jenny! Today, I’m excited to share a wonderful recipe for Tofu Frittata with Peppers and Onions. This vegan dish is packed with protein and vibrant veggies, making it a healthy and delicious choice for any meal. The blend of tofu, bell peppers, and onions creates a savory, satisfying frittata that everyone will love.

I love making this frittata for weekend brunches or as a quick dinner on busy weeknights. It’s versatile, easy to prepare, and always a hit with my family. The tofu mimics the texture of eggs perfectly, while the peppers and onions add a burst of flavor and color.

Number of servings: 4
Prep time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes

Cuisine: Vegan

Ingredients

• 1 block (14 oz) firm tofu, drained
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion, diced
• 2 tablespoons olive oil
• 3 tablespoons nutritional yeast
• 1 teaspoon turmeric powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Equipment/Utensils

• Medium skillet
• Blender or food processor
• Spatula
• Mixing bowl
• Knife
• Cutting board

Preparation Steps

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Prepare Tofu Mixture: In a blender or food processor, combine the drained tofu, nutritional yeast, turmeric powder, garlic powder, onion powder, smoked paprika, salt, and pepper. Blend until smooth and creamy.
3. Cook Vegetables: Heat 2 tablespoons of olive oil in a medium skillet over medium heat. Add the diced bell peppers and onion, and sauté for about 5-7 minutes until the vegetables are soft and slightly caramelized.
4. Combine and Cook: Pour the tofu mixture into the skillet with the cooked vegetables. Stir well to combine. Cook for another 5 minutes, allowing the flavors to meld.
5. Bake: Transfer the skillet to the preheated oven. Bake for 20 minutes or until the frittata is set and slightly golden on top.
6. Serve: Remove from the oven and let it cool slightly before slicing. Garnish with fresh parsley if desired. Serve warm.

Nutritional Information (per serving)

• Calories: 180
• Total Fat: 10g
• Saturated Fat: 1.5g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 14g

Vitamins and Minerals (per serving)

• Vitamin A: 35% of the Daily Value (DV)
• Calcium: 20% of the DV
• Iron: 15% of the DV
• Vitamin C: 60% of the DV
• Magnesium: 15% of the DV

This Tofu Frittata with Peppers and Onions is a delicious and nutritious meal that’s perfect for any occasion. It’s easy to make, full of flavor, and a great way to incorporate more plant-based protein into your diet. Give it a try, and I’m sure it will become a favorite in your household too!

Tofu Frittata with Peppers and Onions

jenny

I love making this frittata for weekend brunches or as a quick dinner on busy weeknights. It's versatile, easy to prepare, and always a hit with my family. The tofu mimics the texture of eggs perfectly, while the peppers and onions add a burst of flavor and color.

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Calories 180 kcal

Ingredients

  

• 1 block 14 oz firm tofu, drained
• 1 red bell pepper diced
• 1 green bell pepper diced
• 1 small onion diced
• 2 tablespoons olive oil
• 3 tablespoons nutritional yeast
• 1 teaspoon turmeric powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish optional

Instructions

 

• Preheat Oven: Preheat your oven to 375°F (190°C).
• Prepare Tofu Mixture: In a blender or food processor, combine the drained tofu, nutritional yeast, turmeric powder, garlic powder, onion powder, smoked paprika, salt, and pepper. Blend until smooth and creamy.
• Cook Vegetables: Heat 2 tablespoons of olive oil in a medium skillet over medium heat. Add the diced bell peppers and onion, and sauté for about 5-7 minutes until the vegetables are soft and slightly caramelized.
• Combine and Cook: Pour the tofu mixture into the skillet with the cooked vegetables. Stir well to combine. Cook for another 5 minutes, allowing the flavors to meld.
• Bake: Transfer the skillet to the preheated oven. Bake for 20 minutes or until the frittata is set and slightly golden on top.
• Serve: Remove from the oven and let it cool slightly before slicing. Garnish with fresh parsley if desired. Serve warm.

Notes

Nutritional Information (per serving)

• Calories: 180
• Total Fat: 10g
• Saturated Fat: 1.5g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 14g

Vitamins and Minerals (per serving)

• Vitamin A: 35% of the Daily Value (DV)
• Calcium: 20% of the DV
• Iron: 15% of the DV
• Vitamin C: 60% of the DV
• Magnesium: 15% of the DV

This Tofu Frittata with Peppers and Onions is a delicious and nutritious meal that’s perfect for any occasion. It’s easy to make, full of flavor, and a great way to incorporate more plant-based protein into your diet. Give it a try, and I’m sure it will become a favorite in your household too!