Mushroom & Tomato Mini Vegan Frittatas

Broccoli, Mushroom & Tomato Mini Vegan Frittatas

Broccoli, Mushroom & Tomato Mini Vegan Frittatas

(Serves 4)


200g firm tofu

1 cup cooked brown rice

½ red onion, finely diced

2 cups mushrooms, finely sliced

2 cloves garlic, finely chopped

1 broccoli, trimmed, cut into florets

1 tomato, finely chopped

1 handful parsley leaves, finely chopped

1/4 cups nutritional yeast

4 handfuls mixed salad leaves

1 avocado, sliced

1 lemon


Preheat oven to 180ºC/355ºF. Line the bases of a non stick 6 hole muffin tin with small rounds of baking paper.

Place 200g of firm tofu and 1 cup cooked rice in a food processor and process until it resembles ricotta cheese.

Heat a nonstick frying pan over a high heat. Add ½ cup of water. Add the onion and garlic. Saute until all the water has evaporated. Add the sliced mushrooms, chopped broccoli and the diced tomatoes. Cook for 3 minutes or until soft. Transfer to a large bowl and set aside.

Add to the bowl the parsley, ¼ cup nutritional yeast and the minced tofu and rice mixture. Add salt and pepper to taste. Stir well while mushing the mixture through your hands. Divide the mixture between prepared muffin holes. Bake for 20 minutes, or until set and golden brown. Set aside for 5 minutes, then using a knife, lift the Frittatas out of the tin. Serve with mixed salad leaves and slices of avocado with the a squeeze of lemon juice.

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