Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

 

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Vegan lazy frittata eggless
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Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

Course: Main Course
Cuisine: Egg Free, Italian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Calories: 292 kcal

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  

Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.

Change number of servings and recipe will adjust.

Ingredients

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk

Instructions

  1. Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.

  2. Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  

  3. Microwave frozen spinach to thaw.

  4. Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.

  5. Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.

  6. Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.

  7. Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 817mg 34%
Potassium 1554mg 44%
Total Carbohydrates 54g 18%
Dietary Fiber 10g 40%
Sugars 7g
Protein 14g 28%
Vitamin A 75%
Vitamin C 49.9%
Calcium 11.5%
Iron 28.3%
* Percent Daily Values are based on a 2000 calorie diet.

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