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.
- 3/4 cup split yellow mung beans
- 2 cups water (to par-boil split yellow mung beans)
- 1 1/2 cups unsweetened, plain almond milk (or another plant-based milk)
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp ground turmeric
- 1/8 tsp black pepper
- 2 Tbsp nutritional yeast for cheesy flavor
- 1/8 tsp black salt (kala namak) for eggy flavor
- 1 Tbsp coconut aminos
- 1/2 cup diced onion (1/4-inch)
- 1/2 cup diced (1/4-inch) Yukon gold or red potato with the skin on
- 1/2 cup diced sweet bell pepper (1/4-inch), any color
- 1/2 cup cherry or grape tomatoes (sliced in half or quartered)
- 2 Tbsp Fresh chopped herbs for topping (parsley, basil, cilantro, dill, scallion)
- sliced avocado
- hot sauce for a spicy kick
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.
EQUIPMENT / SUPPLIES
- High-speed blender
- 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