Introduction: Tuscan Tofu Frittata

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This makes a hearty vegan brunch dish that reheats well.

  • The trick of a nice frittata is to flip it on a plate and slide it back into the pan.
  • With tofu, it is essential to brown the bottom of the frittata to keep it from falling apart when it is turned (the tofu crumbles more easily than the traditional egg)
  • I like to use a non-stick "everything" pan for this dish

Step 1: Assemble Your Tools

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Essential equipment:

  • Frittata pan or "everything" pan (a regular skillet works as well)
  • Chef's knife (for chopping firm vegetables, such as onions)
  • Serrated knife (for slicing soft vegetables, such as tomatoes)
  • Cutting board
  • Spatula
  • Plate (for turning, unless you have a two-sided frittata pan)
  • Potato masher (for mashing tofu)

Step 2: Gather Ingredients

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14-16 ounces Tofu (one typical block, extra firm, drained)

4-6 leaves Tuscan (lacinato) kale

6-8 oil-packed Sun-dried tomatoes (or pre-soaked, plain sun-dried tomatoes for lower fat recipe)

1/2 medium Onion

1-2 cloves Garlic

2 Tablespoons Nutritional Yeast

1/4 Teaspoon Garlic Salt (or plain sea salt)

1/4 Teaspoon Kala Namak salt (provides sulfur-egg aroma, use sparingly)

Dried herbs: oregano, marjoram, thyme, etc. to taste

Sunflower oil (or vegetable broth) for sauteed vegetables

Optional:

Fresh herbs to taste

Step 3: Prepare the Kale

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  1. Wash kale thoroughly to remove grit
  2. Remove tough kale stems by pulling the dark green part away from the lower part of the leaf

Step 4: Prepare the Vegetables

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  • Chop or mince the onions and garlic and any fresh herbs (if used);
  • Slice the soft vegetables (sun-dried tomatoes, peppers, greens, etc.
  • A sharp chef's knife makes quick work of most chopping tasks, but a serrated knife slices soft vegetables without crushing or tearing them.

Step 5: Saute Onions and Garlic

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Saute onions and garlic over medium heat until translucent (also saute any firm vegetables, including kale stems, if not discarded)

Step 6: Add Kale and Tofu

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  1. Add kale and tofu to sauteed onions and garlic
  2. Add herbs and seasonings
  3. Mash ingredients together with potato masher

Step 7: Adjust Seasonings

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It is important to adjust the flavor before the tofu fuses together into a solid "cake" (I often choose to add more Nutritional Yeast; it is an acquired taste, so tread carefully)

Step 8: Cook on Stovetop

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  • Cook covered over medium-low heat for about 15-20 minutes
  • Cookware and cooking equipment varies widely
  • Test the firmness of the frittata by lifting the edge with a spatula
  • Continue cooking if the tofu crumbles
  • When the tofu fuses together, it can be turned over

Step 9: Flip the Frittata

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Use a heat resistant plate to flip the frittata

  • An oven-proof glove makes it easy to grip both the pan and the plate
  • Slide the frittata back into the pan to cook the top

Step 10: Finish Cooking

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  • The frittata can be finished on the stove top or baked in the oven
  • Once again, use the spatula to check the surface
  • The finished frittata should be firm on the outside and tender on the inside
  • Serve hot or room temperature

Comments

DIY Hacks and How Tos (author)2017-04-14

Looks good. I have been looking for more ideas of things to do with tofu. Thanks for sharing.

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