This hearty vegan frittata is soy-free, gluten-free, oil-free, low-fat, and packed with protein, fiber, and iron. Prepared with split yellow mung beans, and veggies, this tasty, satisfying, and healthy brunch favorite goes wonderfully with a green side salad and Orange Juice Mocktail.
This recipe is a modified version of Vegan Richa's vegan mung bean omelet.
What this vegan frittata is made of
- Split yellow mung beans
- Unsweetened plain almond milk (or another plant-based milk)
- Onion powder
- Garlic powder
- Ground turmeric
- Black pepper
- Coconut aminos
- Nutritional yeast (for cheesy flavor)
- Black salt (for eggy flavor)
- Sweet bell pepper
- Yukon gold potato
- Onion
- Cherry or grape tomatoes
- Fresh herbs (parsley, cilantro, dill, or scallions)
- Sliced avocado (optional topping)
- Hot sauce (optional topping)
Black salt for an eggy flavor
The key to making this taste eggy without the egg is black salt powder—also called kala namak. "Kala" means black, and "namak" means salt. The pungent odor is from the sulfur compounds in this mineral and is commonly used in Indian cooking. Nutritionally, black salt has lower levels of sodium and higher amounts of antioxidants and other minerals like iron and magnesium compared to other conventional table salts. This salt comes in different shades, but the black salt I used in this recipe is in powder form with a pink color. It's very potent, so a little bit goes a long way.
How to make this eggless frittata
Rinse and strain split yellow mung beans and put them into a medium pot with water. Bring to a boil and reduce heat to medium and cook for 2 to 3 minutes. Be sure not to overcook. Immediately strain and rinse the cooked split yellow mung beans under cold water.
Grab your blender and add the cooked, strained, and rinsed split yellow mung beans. Pour the unsweetened plain almond (or other plant-based) milk into the blender. Add the garlic powder, onion powder, nutritional yeast, black salt, turmeric, black pepper, and coconut aminos. Blend on high until smooth and creamy. Let the "egg" mixture hang out while you prepare the veggies.
Preheat your oven to 350 F (175 C).
Preheat a 10" cast iron skillet or oven-safe nonstick pan over medium heat. Add diced onions, diced potatoes and diced sweet bell pepper, and cook for 5 to 7 minutes.
Add sliced cherry or grape tomatoes. Evenly spread them across the skillet, so each slice will get some.
Return to the blender and blend the egg mixture one more time for 5 to 10 seconds.
Carefully pour the yellow mung bean egg mixture over the vegetables in the skillet. Let it cook on the stove at medium heat for 3 to 4 minutes or until it starts to bubble.
Transfer the skillet to the oven and bake the vegan frittata at 350 F (175 C) for 25-30 minutes.
Step-by-step instructions for this eggless frittata
Remove from the oven, and top with fresh chopped herbs (parsley, cilantro, dill, or scallions). The longer this vegan frittata sits, the more it will firm up. Slice and add optional toppings, if using, and enjoy!
Frequently Asked Questions
Some vegan frittatas are made with tofu (soy), but this one is made with split yellow mung beans. The addition of garlic powder, onion powder, nutritional yeast, black salt, and black pepper gives this brunch favorite a wonderful flavor. The potatoes and other veggies boost the nutritional value and flavor.
Besides hot sauce and sliced avocado, a dollop of cashew sour cream, salsa, and a sprinkle of raw pumpkin seeds (or pepitas), would also work.
This frittata keeps well in a covered container in the refrigerator for up to 4 days. You can freeze this frittata for up to 3 months.
Check out these brunch favorites
We hope you love this high-protein, low-fat, fiber-fueled vegan frittata recipe as much as we do! Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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Vegan Frittata (No Tofu)
- Total Time: 45 minutes
- Yield: 4 1x
- Diet: Vegan
Description
This hearty vegan frittata is soy-free, gluten-free, oil-free, and packed with protein, fiber, and iron. Prepared with split yellow mung beans, and veggies, this tasty, satisfying, and healthy brunch favorite goes wonderfully with a green side salad and Orange Juice Mocktail.
Ingredients
- ¾ cup split yellow mung beans
- 2 cups water (to par-boil split yellow mung beans)
- 1 ½ cups unsweetened, plain almond milk (or another plant-based milk)
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tsp ground turmeric
- ⅛ tsp black pepper
- 2 Tbsp nutritional yeast for cheesy flavor
- ⅛ tsp black salt (kala namak) for eggy flavor
- 1 Tbsp coconut aminos
- ½ cup diced onion (¼-inch)
- ½ cup diced (¼-inch) Yukon gold or red potato with the skin on
- ½ cup diced sweet bell pepper (¼-inch), any color
- ½ cup cherry or grape tomatoes (sliced in half or quartered)
- 2 Tbsp Fresh chopped herbs for topping (parsley, basil, cilantro, dill, scallion)
Optional Toppings
- sliced avocado
- hot sauce for a spicy kick
Instructions
Rinse and strain split yellow mung beans and put them into a medium pot with water. Bring to a boil and reduce heat to medium and cook for 2 to 3 minutes. Be sure not to overcook. Immediately strain and rinse the cooked split yellow mung beans under cold water.
Grab your blender and add the cooked, strained, and rinsed split yellow mung beans. Pour the unsweetened plain almond (or other plant-based) milk into the blender. Add the garlic powder, onion powder, nutritional yeast, black salt, turmeric, black pepper, and coconut aminos. Blend on high until smooth and creamy. Let the "egg" mixture hang out while you prepare the veggies.
Preheat your oven to 350 F (175 C).
Preheat a 10" cast iron skillet or oven-safe nonstick pan over medium heat. Add diced onions, potatoes, and sweet bell pepper, and cook for 5 to 7 minutes.
Add sliced cherry or grape tomatoes. Evenly spread them across the skillet, so each slice will get some.
Return to the blender and blend the egg mixture one more time for 5 to 10 seconds.
Carefully pour the yellow mung bean egg mixture over the vegetables in the skillet. Let it cook on the stove at medium heat for 3 to 4 minutes or until it starts to bubble.
Transfer the skillet to the oven and bake the vegan frittata at 350 F (175 C) for 25 minutes.
Remove from the oven, and top with fresh chopped herbs (parsley, cilantro, dill, or scallions). The longer this vegan frittata sits, the more it will firm up. Slice and add optional toppings if using, and enjoy!
This frittata keeps well in a covered container in the refrigerator for up to 4 days. You can freeze this frittata for up to 3 months.
Notes
EQUIPMENT / SUPPLIES
- High-speed blender
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- 10" Cast iron skillet or oven-safe nonstick skillet with lid
- Cooking spoon
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Stovetop & Oven
- Cuisine: American
Keywords: soy free, healthy vegan brunch recipes, frittata, no tofu, oil free, no oil, low fat, high protein, gluten free, daniel fast recipes, daniel fast compliant, breakfast, meal prep, veggie frittata, iron rich
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