A protein-packed eggless frittata made with mung bean powder and silken tofu — no eggs, no fuss, just 55g of plant-based protein per serving. Crispy on the outside, tender on the inside, and deeply satisfying.
Ingredients
Method
- Blend the batter: Add the mung bean powder, water, avocado oil, nutritional yeast, silken tofu, vegan miso (if using), spices and salt into a blender. Blend until completely smooth and creamy.
- Mix in the vegetables: Pour the blended batter into a bowl. Fold in the spinach, chopped bell pepper and chopped tomato until evenly distributed.
- Cook on the skillet: Heat a skillet on low flame and grease lightly with a little oil. Pour in the batter and spread gently into an even round. Cover with a lid and cook on low heat for 8–10 minutes until the top looks set and the edges are firm.
- Serve: Carefully slide onto a plate or flip if desired for a golden top. Serve hot with a side of cottage cheese and your choice of condiments.
Notes
Nutrition per serving (approx.): 650 cal · 55g protein · 28g fat · 70g carbs · 15g fibre
Nutritional yeast: Adds a savoury, cheesy depth and is a great source of B vitamins. Find it at health food stores or online.
Mung bean powder: You can make your own by blending dried mung beans into a fine powder in a dry blender.
Low and slow: Cook on low heat and be patient — rushing on high heat will burn the outside before the inside sets. Cover the skillet with a lid to help it cook through evenly.
Serving suggestions: Cottage cheese on the side adds even more protein. Also great with green chutney, salsa or a simple salad.
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