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LUNCH RECIPES

Veggie and Tofu Frittata

What gives this tofu and vegetable frittata its fluffy texture? In a nutshell, aquafaba is the thick liquid that appears on top of chickpea cans when you open them. I like to prepare aquafaba from scratch whenever feasible, but the liquid from canned chickpeas is the quickest and easiest option. Since its texture and composition of starches and protein make it excellent for thickening, binding, emulsifying, and foaming—and it's great in recipes that need a little fluff—the liquid is frequently employed as an egg substitute in vegan baked products. This veggie frittata puffs up wonderfully and is loaded with veggies. Enjoy!

Serving Size: Make one 8inch Frittata

Prep Time: 25 mins

Cook Time: 30 mins


Ingredients:


1 (14-ounce) package firm tofu, drained and crumbled

3/4 cup aquafaba

2 medium zucchinis, cut into 1/2-inch dice

1 medium Yukon potato, scrubbed

1 medium red bell pepper

8 scallions (green and white parts), thinly sliced (about 1 cup)

1/4 cup unbleached all-purpose flour or brown rice flour

2 tbsp chickpea flour

2 tbsp nutritional yeast

11/2 tbsp mild miso

1 tbsp garlic powder

1 tbsp onion powder

1/4 tsp turmeric

1/4 tsp black salt

1/4 tsp crushed red pepper flakes

1/4 cup fresh cilantro, finely chopped


Direction:


1- Preheat the oven to 325°F.

2- In a food processor, blend together the tofu, aquafaba, flours, nutritional yeast, miso, garlic powder, onion powder, turmeric, black salt, and red pepper flakes. Make a batter by pulsing the ingredients together.

3- In a skillet, sauté the potatoes and bell pepper over medium heat until the potatoes are done, about 10 minutes. If necessary, add 1 to 2 tablespoons of water to keep the vegetables from sticking to the pan.

4- Mix in the zucchini, scallions, and cilantro thoroughly. Cook for another 5 minutes, or until the veggies are soft and the liquid has evaporated.

5- Spread the vegetables into the bottom of an 8-inch pie dish.

6- Over the vegetables, pour the batter. Allow the batter to blend with the vegetables by stirring lightly.

7- Over the vegetables, pour the batter. Allow the batter to blend with the vegetables by stirring lightly.







Look for the FIBRE!



We only eat 10-18grams/day of fibre in a western diet.


Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Fibre Food Chart (1)
.pdf
Download PDF • 3.42MB





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