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.

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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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Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

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.

3.20 from 5 votes

Print Recipe Pin Recipe

Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Egg Free, Italian

Servings

Calories 292 kcal

Instructions and 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

Place diced potatoes and onions in a wide saute pan, just covered with a layer of water. Simmer on medium high, uncovered.
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.
Microwave frozen spinach to thaw.
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.
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.
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.
Serve - warm and comforting! Add cherry tomatoes or ketchup for a great combination.

Nutrition

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*

Fat 3g5%

Sodium 817mg36%

Potassium 1554mg44%

Carbohydrates 54g18%

Fiber 10g42%

Sugar 7g8%

Protein 14g28%

Vitamin A 3750IU75%

Vitamin C 41.2mg50%

Calcium 115mg12%

Iron 5.1mg28%

* Percent Daily Values are based on a 2000 calorie diet.

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2 Comments

Name: Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
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)

Rynette on April 17, 2019 at 11:40 am

This did not work. I followed the recipe but didn’t include the milk and the mixture was still so watery. It’s been cooking for a lot longer than the 5 minutes suggested and still not forming into a frittata style. There’s also way more than a small crust on the bottom of the pan.

C Adams on June 28, 2020 at 4:04 pm

This also did not thicken up for me. But it is delicious as a cream sauce over pasta.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas