Recipe printed from: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/tofu-and-veggie-frittata-vegan/

a pie plate holding a vegetable and tofu frittata

Tofu and Veggie Frittata (vegan)

Submitted by Camille Lyu, Nutrition Student, with supervision from Tanya Choy, Renal Resource Dietitian at St. Paul’s University.

Preparation Time: 30 minutes
Cooking Time: 60 minutes
Total Time: 90 minutes

 

Tofu and Veggie Frittata (vegan)

Ingredients

  • 1 package (350 g) firm tofu, drained
  • ¾ cup aquafaba (from cooked/canned chickpea)
  • ¼ cup + 2 tbsp chickpea flour or all-purpose flour
  • 1 medium potato, diced (1 cup)
  • 1 medium red bell pepper, diced (1 cup)
  • 1 large zucchini, diced (2 cups)
  • 4 green onions, sliced (1 cup)
  • ¼ cup cilantro, finely
  • 2 tbsp nutritional yeast
  • 1.5 tbsp miso
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • ¼ tsp turmeric
  • ¼ tsp sea salt
  • 1 tsp red pepper flakes (adjust as needed)

Directions

  1. Preheat the oven to 350 °F.
  2. In a blender, combine tofu, aquafaba (liquid from canned or cooked chickpea), flour, nutritional yeast, miso, garlic powder, onion powder, turmeric, sea salt, and red pepper flakes into a smooth batter.
  3. Dice red bell pepper, potato, and zucchini into small pieces. Finely chop green onions and cilantro.
  4. Add diced bell pepper and potatoes to a pan and sauté for about 10 minutes, until the potatoes are cooked.
  5. Add zucchini, green onions, and cilantro and mix well. Sauté until vegetables are tender, about 5 minutes.
  6. Transfer the cooked vegetables into an 8-inch pie dish. Pour the batter over the vegetables and mix well.
  7. Bake for 60 minutes until the top of the frittata browns. Remove from the oven and let it cool for a few minutes. Slice and serve. Enjoy!  

Nutrient Analysis

  • Calories: 107 KCal
  • Protein: 8 g
  • Carbohydrates: 14 g
  • Fibre: 3 g
  • Total Fat: 3 g
  • Sodium: 213 mg
  • Phosphorus: 109 mg
  • Potassium: 411 mg

Renal Diet Nutrient Analysis

Servings per recipe: 8

Serving size: 1 slice

Renal and Diabetic Exchanges

1. 14 protein choices
0.9 starch choice
1.25 vegetable choice

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup