Quick and easy vegan frittata packed with asparagus, garden peas, leeks and broccoli. Ready in 30 mins, it's a convenient lunch or picnic snack!
Imagine biting into a scrumptiously tender vegan frittata, bursting with the freshest, most vibrant veggies the season has to offer. That's exactly what you can expect from today, and hot dayum you should be excited about it. This dish ain't just a treat for the eyes; it's a full-on celebration of spring and all those fresh flavours it brings (ooh that rhymed!)
This vegan frittata is perfect for those lazy Sunday brunches or a quick mid-week dinner, since it only takes 30 mins to make. You can even pack it up and take on a gorgeous picnic and enjoy al fresco! So let's make it!
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❓What is a Frittata?
Traditionally, a frittata is a baked omelette, filled with vegetables and other willings. It's like the omelette's more sophisticated cousin, but don't tell my vegan omelette recipe I said that... You start it on the stove and finish it off in the oven, resulting in a deliciously fluffy and filling meal. But, hold up, we’re not just any frittata aficionados; we’re talking the vegan version here. This means we ditch the eggs and use tofu instead, to achieve that quintessential frittata texture and taste. Trust me, once you've tried a slice of this vegan frittata, you'll be whipping it up on repeat.
🫙 Vegan Frittata Ingredients
Before we get our hands dirty, let's chat about what goes into making this mouth-watering masterpiece. Each ingredient plays its part in creating a symphony of flavours. And the best bit? You're getting a heap of greens in a super delicious dish (how is dishlicious not a word??). Our star-studded lineup includes:
Spring Veggies Filling Ingredients
- Leek
- Asparagus
- Tenderstem broccoli (aka broccoli rabe)
- Garden peas (fresh or frozen are fine)
- Baby spinach
Vegan Frittata Ingredients
- Tofu
- Soy milk
- Vegan yoghurt
- Rice starch
- Potato starch
- Vegan feta cheese
🔀 Ingredient substitutions
Got no asparagus on hand? Or maybe you're not a fan of leeks? No worries! Here's a quick substitution list to keep the vegan frittata dream alive:
- Leek → Onion or spring onion
- Asparagus → Green beans or zucchini
- Tenderstem broccoli → Regular broccoli or cauliflower
- Garden peas → Edamame or chickpeas
- Baby spinach → Kale or Swiss chard
- Vegan feta cheese → Any vegan cheese or nutritional yeast for that cheesy flavour
- Soy milk & vegan yoghurt → Almond, oat, or any plant-based milk/yoghurt (just keep it unsweetened and unflavoured!)
Remember, the beauty of a vegan frittata is its flexibility. Mix and match ingredients based on what you’ve got in your fridge or your personal taste preferences. The kitchen’s your playground!
🍳 How to Make Vegan Frittata with Spring Veggies
OK, I've broken the process down into four steps for you. Making this vegan frittata is easy peasy and you can find the full recipe at the bottom of the page, but here's a little assistance for you visual learners!
Sauté: Start by preheating your oven and sautéing your chopped veggies in a pan. You want them softened gently, not overcooked. Aim to keep that bright green colour!
Blend the Base: Whip up the tofu, plant-based milk, yoghurt, and starches in a blender until smooth. This concoction is what gives our vegan frittata its signature, eggy consistency.
Combine and Cook: Pour your blended base over the sautéed veggies in the pan, sprinkle with vegan feta, and let it cook for a bit before popping it into the oven. I like to remove some of the veggies to place on top before baking but this is purely for aesthetics!
Bake to Perfection: Let the oven do its thing. You’re aiming for golden-brown edges and a set middle. Once done, let it cool, garnish, and serve. Easy peasy!
🤷♀️ Vegan Frittata FAQs
A: Rice starch is a fine powder used for its thickening, texturising, and stabilising properties whereas rice flour is used for gluten-free baking. Rice starch is just the starch element of rice which has been isolated and refined. Rice flour is made from whole ground grains of rice and therefore contains other elements like protein.
A: Key spring vegetables include asparagus, peas and leafy greens like spinach, arugula (rocket), and spring greens. Radishes add a crisp, peppery note to salads, while new potatoes, leeks, and green onions (spring onions) are also perfect for light, refreshing dishes.
A: Frittatas come from Italy. Originating as a means to use up leftover ingredients, frittatas are traditionally egg-based dishes similar to an omelette but enriched with additional ingredients like cheese, vegetables, meats, and herbs. Unlike an omelette, a frittata is usually started on the stove and finished in the oven, resulting in a firm yet tender texture that can be served hot or cold.
Did you try this vegan frittata recipe? Let me know what you think below in the comments section! And if you're ready for some more vegan egg-inspired recipes, why not try my vegan eggs benedict, my vegan egg fried rice, or my vegan Spanish tortilla!?
Vegan Frittata with Spring Veggies
Equipment
- 1 large ovenproof skillet or non-stick frying pan
- 1 Blender
Ingredients
- 2 tablespoon olive oil
- 1 leek washed and roughly sliced
- 180 g asparagus de-stemmed and roughly chopped
- 90 g tenderstem broccoli aka broccoli rabe, roughly chopped
- 200 g garden peas fresh or frozen
- 110 g baby spinach roughly chopped
- 1 teaspoon flaky sea salt
- ¼ teaspoon ground black pepper
- 250 g firm tofu drained but not pressed
- 100 ml soy milk unflavoured and unsweetened
- 100 ml vegan yoghurt unflavoured and unsweetened
- 3 tablespoon rice starch
- 1 tablespoon potato starch
- ¼ teaspoon kala namak or substitute with more flaky sea salt
- 70 g vegan feta cheese crumbled
- Fresh parsley for serving
Instructions
- Begin by preheating your oven to 180 °C. Make sure the rack is in the middle position.
- In a large ovenproof skillet or non-stick frying pan, heat the olive oil over medium heat. Add the sliced leek and fry until soft, about 3 minutes.2 tablespoon olive oil, 1 leek
- Add the asparagus, tenderstem broccoli and garden peas then continue to cook for an additional 2 minutes. Finally, add the baby spinach, cooking until it just begins to wilt, about a minute. Season the vegetable mixture with flaky sea salt and ground black pepper. Reduce the heat to low and remove ⅓ of the veggies mixture and set aside.180 g asparagus, 90 g tenderstem broccoli, 200 g garden peas, 110 g baby spinach, 1 teaspoon flaky sea salt, ¼ teaspoon ground black pepper
- In a blender, combine the drained tofu, soy milk, vegan yoghurt, rice starch, potato starch, and kala namak. Blend until the mixture is smooth and creamy.250 g firm tofu, 100 ml soy milk, 100 ml vegan yoghurt, 3 tablespoon rice starch, 1 tablespoon potato starch, ¼ teaspoon kala namak
- With the pan still over low heat, pour the tofu mixture over the sautéed vegetables, using a spatula to ensure it's evenly distributed. Top with the reserved veggies.
- Crumble the vegan feta cheese over the top. Cook for a further 2 minutes on the stove, then transfer the skillet to the oven and bake for 25 minutes, or until the frittata is set and the top is starting to turn golden brown.70 g vegan feta cheese
- Once baked, remove the frittata from the oven and let it cool for a few minutes. This makes it easier to slice and serve. Garnish with fresh parsley before serving.Fresh parsley
Nikita
The texture is amazing!! Looking forward to trying this with lots of other veggies!
Anita
I can’t get my hands on rice starch, is there a substitution?
Robbie S
I am hooked on this! HAve been adding miso paste and nutritional yeast but the texture is just so perfect. Even better colkd
Tom Foster
Tried this straight away and the texture is INSANE! so so deliicous