Italian Tofu Frittata Recipe

Looking for an easy Italian Tofu Frittata recipe? Learn how to make Italian Tofu Frittata using healthy ingredients.


Submitted by joaniesawyer

Makes 4 servings



Consider this flavorful frittata for dinner (as well as serving it for breakfast or lunch). Combining the eggs with tofu and the spices not only ensures a light fluffy frittata, it also adds extra nutrients and flavor. And frittatas are a great way to add a variety of vegetables to your meal; the combinations are only limited by your imagination and what you have available in your refrigerator. Prep and Cook Time: 30 minutes

Recipe Ingredients for Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 tbs red wine vinegar
5 oz tofu
4 egg whites
1 tbs dried Italian seasoning
1/4 tsp turmeric

Recipe Directions for Italian Tofu Frittata

  1. Chop onions and garlic and let sit for 5 minutest to bring out their health-promoting benefits.

  2. Prepare rest of vegetables.

  3. PureÚ tofu with egg whites, Italian seasoning and turmeric in blender.

  4. In 10 inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy SautÚ for about 1 minute over medium low heat, stirring often.

  5. Add 1/4 cuprbroth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley. Serves 4

Categories

Beans, Dairy, Eggs, Tomatoes, Vegetables, Breakfast, Brunch, First Course, Main Dish, Side Dish, Snacks, Italian, Advance, Bake, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 242.2g
Amount Per Serving
Calories
118
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
88mg
4%
Potassium
548mg
16%
Total Carbohydrates
12.2g
4%
Dietary Fiber
2.8g
11%
Sugars
4.5g
Protein
11.6g
Vitamin A 125% Vitamin C 137%
Calcium 14% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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