Dukan Diet Vegetarian Recipe: Veggie Tofu Frittata

I know that vegetarians sometimes struggle to find suitable recipes for the Dukan Diet so I was very pleased when I realized that I could adapt a frittata recipe to add some tofu to provide it with some additional protein punch!  I’ve also added lots of healthy vegetables to pack in lots of different vitamins and minerals but the vegetables do mean of course that this recipe is only suitable for PV days in Cruise and Consolidation. As there are no ingredients only permitted for vegetarians this recipe can be used by anyone following the Dukan Diet.


Veggie Tofu Frittata

Ingredients (Serves 2)

1 cup of finely chopped/diced onion
4 cloves of finely chopped/diced garlic
1 cup of chopped/diced zucchini/courgette
1 cup of chopped/diced yellow or orange bell pepper
1 cup of coarsely cut young spinach
1 cup of chopped/diced fresh tomato
1/3 cup of vegetable stock
5 oz of drained firm light tofu
4 egg whites
1 tablespoon of freshly chopped chives
Sea salt and freshly ground black pepper to taste

Method

  1. Pureé the tofu with the egg whites in a liquidizer and then add the salt, pepper and chopped chives on a gentle pulse.  You do not want to liquidize the chives just mix them in.
  2. Pour the vegetable stock in to your pan and bring to boil.
  3. Add all the vegetables except the spinach and cook over a medium heat for 3 or 4 minutes stirring gently.
  4. Stir in the spinach.
  5. Pour on the tofu and egg whites and then place a lid on the pan and cook gently over a low heat until the frittata is firm and cooked.

 

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