Cookery for Life
2-4 Tofu Frittata v r
Cuisine
30 minutes, including baking time This tasty and easy frittata uses tofu instead of the traditional eggs, making it cholesterol-free, low-fat and healthy. It is particularly nice served with sweet potato wedges and a dollop of plain soya yoghurt on the side.
1 tbsp olive oil or 3 squirts oil spray 6 cloves garlic, roughly chopped or crushed 1 bunch of Swiss chard – any colour, chopped with woody parts of stem removed OR 1 bag ready-chopped curly kale
2 tsp dried oregano 400-450g/14-16oz firm tofu 1 tbsp soya sauce 1 tbsp Dijon mustard ¼ tsp turmeric ½ cup Engevita yeast flakes* Freshly ground black pepper – quite a lot
Salt to taste
Tofu Frittata
1 Pre-heat oven to 200˚C/400˚F/Gas Mark 6. Lightly oil a good non-stick 20cm/8 inch shallow cake tin – round or square. 2 Heat a wok or fairly heavy-bottomed large pan over a medium heat. Add the olive oil/spray then gently sauté the garlic in it for a minute or two, stirring so it doesn’t catch and burn. Add a tiny splash of water or two if it begins to stick. 3 Turn up the heat and add the greens and oregano. Cook for 3-5 minutes, or until the greens are well wilted – if using kale, make sure it is tender. Add a splash of water if it starts to dry out. 4 Now make the frittata base by squeezing the tofu to remove as much liquid as possible. Then crumble it into a large bowl – it needs to look like ricotta/cottage cheese in consistency. 5 Add the rest of the ingredients to the tofu mixture, stirring in well. 6 Add the tofu mixture to the cooked greens and mix everything together well. Keep it dry. Taste and add salt or more pepper if necessary. 7 Press the mixture in firmly to the greased cake tin, using something heavy to press it down. 8 Bake it for 20 minutes or until it is lightly browned. Let it cool for 3 minutes before turning upside down on a plate. Cut into slices and serve.
*Yeast flakes from Engevita (Marigold) in a large blue or brown tub, available from good health food shops for around £2
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