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.
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.
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.
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.
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?
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.
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.
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.
Enjoy the potato goodness in this easy vegan dinner dish! 🙂
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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.
- 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.
What's Special About VeganEnvy Recipes?
VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich. Real food my family eats, and techniques we use to cook.
- less than 25% calories from fat, and no added oils (why no-oil cooking?)
- whole-foods instead of processed foods (why switch to whole-foods? Our journey 🙂)
- whole grains (how to choose healthy grains)
- low or no sugar
- high fibre (cure IBS and digestive issues)
- high nutrient plants, including fruit, greens, beans, legumes, soy, spices, seeds and nuts.
- no animal products, dairy-free (you don't need meat for muscle)
- no tricks (I am not going to say a recipe is healthy if it isn't).
I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.
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