Tuesday, June 11, 2013

Broccoli Mushroom Tofu Frittata

A frittata is, essentially, an Italian baked omelette.  I made this broccoli mushroom tofu frittata as a quicker, lower calorie version of my broccoli mushroom tofu quiche.  A quiche is just an omelette baked in a crust.  Either way, my version is dairy, egg and cholesterol free, and delicious!  

I started with some diced onions and garlic, which I sautéed in a little olive oil.

Then, I chopped up some broccoli, actually I used "broccolini" which is just the smaller, secondary stalks that grow after you cut the main head.  They tend to be more tender, and it's what I had in the garden.  I added the broccoli to the sautéing onions and garlic and cooked it for a few minutes.

I sautéed the sliced mushrooms in a separate pan, on a high heat, so that they would get nice and golden brown before I splashed them with some white wine.

In place of the eggs and milk, I used tofu and cashews with a little turmeric and mustard for color.  You definitely want to use a tofu made from organic soybeans.  95% of conventional soy beans are genetically modified.  Don't eat those!

I kept a few of the sautéed mushrooms to use to decorate the top.  You could easily replace the broccoli with finely chopped spinach or kale and adjust the seasonings to your liking and make it your own.

To make the frittata into a quiche, use your favorite pie crust recipe, omitting the sugar.  Line a pie tin with the dough and poke holes in the bottom with a fork and par bake it for 10 minutes at 350˚ before filling.

Broccoli Mushroom Frittata
Makes 8 servings - Use organic ingredients whenever possible

2 tablespoons olive oil, divided + a little for oiling the pan
1 cup finely chopped onion
2 cloves garlic, minced
2 cups finely chopped broccolini or broccoli
12 mushrooms, sliced
1/4 cup white wine (any kind will do)
1/2 cup raw cashews
14 oz package extra firm tofu (I use Wildwood sprouted)
2 tablespoons fresh lemon juice
1 tablespoon dry basil
1 teaspoon mustard powder
3/4 teaspoon salt
1/2 teaspoon turmeric

Preheat your oven to 350˚
Preheat a cast iron heavy skillet over a medium-low heat
Add 1 tablespoon of the oil to the pan
Add the onion and garlic and saute for 3 minutes, stirring
Add the broccoli and and saute for 8 minutes.
Remove from heat and set aside.
Preheat another skillet on medium high
Add the remaining oil
Add the sliced mushrooms and saute until golden brown
Add the wine and cook until the wine has cooked off
Remove from heat
In a food processor, grind the cashews into fine crumbs
Add the basil, mustard, salt and turmeric and pulse to combine
Cut the tofu into four pieces and squeeze each piece to remove any excess water
Crumble the tofu onto the cashew mixture
Pulse until combined
Put the tofu mixture into a bowl
Reserve 6 or more mushroom slices to decorate the frittata
Add the rest of the mushrooms, the broccoli mixture, and the lemon juice to the tofu mixture
Mix well
Wash your cast iron skillet, dry it and oil it
Put the frittata mixture into the skillet and smooth evenly with an offset spatula or spoon
Bake for 40 minutes or until edges are browned
Allow to cool for 15-30 minutes before cutting
Decorate the top with the reserved mushrooms before serving


  1. Looks great. I hope to try it this next week for my family

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