Hosting brunch? Hearty frittatas are a crowd pleaser, and if you plan correctly, they can be fairly easy to assemble and bake the morning of. For this recipe in particular, you can chop your veggies, prepare the tofu "egg" mixture, and cooke the beans the night before and store each component in separate containers. When you're ready to make your frittata, you can take things easy and sip your coffee as you put the finishing touches on the meal. This Sweet Potato and Black Bean Frittata is packed with protein and healthy plant fiber, and it won't leave you feeling weighed down like other brunch foods--not that we don't welcome a few indulgent (vegan) foods at our brunch table ;) When served piping hot and straight from the iron skillet, this frittata is bound to become a breakfast/brunch favorite. It also makes scrumptious leftovers, too. Just rewarm your leftovers in a skillet and serve over toast. Mmm! P.S. The tofu "egg" mixture in this recipe is lifted directly from Juhea's classic tofu scramble recipe. I.e., you can adapt your own tofu scramble recipe to make a custom vegan frittata!
- 1/2 cup dried black beans (or canned)
- 1 small sweet potato, shredded/grated
- 2 tablespoons coconut oil
- 1 yellow onion, thinly sliced
- 2 packs of medium-firm tofu, pressed
- 1 tablespoon tumeric
- 1/2 teaspoon garam masala (optional)
- 2 tablespoons nutritional yeast
- 2 teaspoons tamari (or coconut aminos)
- pinch cayenne (optional)
- 2 teaspoons dijon mustard
- 1/2 cup shredded vegan cheese
- 3-4 small tomatoes, cut into chunks
- 1/2 bunch fresh cilantro (stems removed), chopped
- salt and pepper to taste
1. Preheat the oven to 350*F. 2. If you're using canned beans, rinse and drain 1/2 cup of beans and set aside. If you're using dried beans, soak 1/2 cup beans in filtered water overnight. When you're ready to cook them, drain and rinse your beans, bring 4 cups of water to a boil ,and dump in your beans. Bring the water down to a simmer, partially cover, and cook for 40-45 minutes or until the beans are tender. 3.. Thoroughly wash the sweet potato and peel if desired (I like the peel, so I left it on. With a food processor or grater, shred the sweet potato. Place the shreddings on a clean kitchen towel and squeeze out excess moisture. Set aside. 4. Prepare the tofu "egg" mixture. Press excess water from the blocks of tofu. Use a fork or potato masher to mash the tofu. Add dijon mustard, spices, and nutritional yeast to tofu and mix well. Taste for salt. 5. Place a cast iron skillet on medium heat, and add coconut oil. Sauté onion and potato for 3-5 minutes. Add a dash of salt and pepper, and sauté for another 3 minutes. Add cooked beans, and cook for another 2 minutes. Stir carefully to avoid sticking. 6. Remove from heat. Stir in tofu mixture, cilantro (save a little bit for garnish), tomatoes, and vegan cheese. Mix thoroughly so the oil from the sauté veggies and beans more or less coats the rest of the ingredients. Top with additional cheese if desired. 7. Bake in the oven for 20-25 minutes or until the frittata is lightly browned and crusty on the edges. Enjoy!
Related: Sweet Potato Tofu Quesadilla
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Photos: Mary Hood Luttrell