Vegan Tofu Frittata

by | Jan 28, 2022 | Healthy Living Recipes | 0 comments

I am excited to share with you 5 dishes from my January list. In each day in January, I added some sort of greens to a meal. All dishes can be cooked for lunch, or dinner and, even before your yoga practice ( allow at least 2 hours before your yoga to digest ) or, after. As you might already know, dark green leafy vegetables are great source of nutrition, minerals, fibre and folate – vitamin B9. Salad greens, kale and spinach contain good amount vitamin A, C, E and vitamin K. I will write a separate blog post on the main vitamins and why they are so important for us to add them to our daily food.

Warming dishes are great as they bring a warmth in the body especially in cold season like January and February. Body loves hot, home made cooked food and, will digest easier comparison to cold foods as body requires an extra energy to process food.

In these 5 dishes, I also wanted to offer in more economical way meaning; if you haven’t used the whole celeriac or the whole bag of kale on the same day, use the rest for the following. With adding something fresh and new and you will create a whole new dish.

Vegan Tofu Frittata

In the past year, we started enjoying more and more Tofu. Solid one and soft one too. Who knew that there is a difference what you could do with a different Tofu. Tofu is a great source of protein, have a well-balanced amino acid profile which means; contains fibre, magnesium, potassium, iron, copper, manganese. It is a great addition to an anti-inflammatory diet. So let’s get straight into our 1st dish.

Serves 2 – 4 people – Time preparing approximately 40mins


  • 1 onion finely chopped
  • 2 garlic also finely chopped
  • 2 small potatoes in small cubes
  • few dry chillies or a half of fresh red chilly ( depends on your palette )
  • about 6 kale leaves
  • 1 medium or 2 small carrots in small cubes chopped
  • 1 Silken Organic Tofu
  • few leaves of Fresh Coriander ( fresh flat parsley also great alternative )
  • a small spoon of fennel seeds
  • sea salt and ground black pepper


Step 1. Firstly, use drizzle of cooking oil, then at the same time, add onions, garlic and also finely chopped kale stems. These stems are quite hardy so its good to fry them before hand. I also added chillies at this point. I woudl fry all for 10mins.

a wok filled with food on top of a wooden table.

Step 2. Then, add carrots and kale leaves. I add a bit of salt and black pepper at this point. Stir fry it for another 10mins. Depends what a pan you are using, make sure there is a good lid on it so has ability to stew a bit with the heat. I started with frying all in our old-ish frying pan ( which I still like using as nothing would stick on the bottom of the pan ) but, realised a half way through can’t be place in the oven as handles on the pan would melt.

a pan filled with vegetables on top of a stove.

Step 3. After about 10mins or so, you can see and of course you can taste that all is nice and soft ready to add Tofu. It is a pretty simple at this point. This Silken Tofu is quite liquidy’ so pouring into the pan, rinse with a bit of water and pour the rest of it in. Help with a bit of wooden spoon to spread evenly. After about 15 mins with a lid on, it still was not even close to be hard as frittata should be.

a pan filled with a sauce and garnished with cilantro.

Step 4. At this point, I transferred it into new Le Creuset Cast Iron Shallow Casserole. Since we have been using Le Creuset Casserole dishes, 6 years now, the food always been tasting different. And, since March 2020, we have been cooking more at home, the pans you will be using make a big difference on a food flavours. So invest in a good once. Ok, and now is ready to place in the oven for 180C ( fan oven ) and, I let it stay there for 15-20mins. Keep watching after 15mins. crisps on the top. Everything is cooked so the oven just gives extra golden addition to your dish.

a casserole dish is shown on a wooden table.

I hope you enjoy this vegan frittata, as much preparing, cooking and of course diving into a delicious flavours of this plant based frittata. Excellent source of protein and dish before your yoga practice or after. Allow to eat at least 1 1/2 hours before your practice.

Keep eyes peeled for the next plant based dish!

Till next time,
Julia xx

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