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Vegan Italian Veggie Frittata Bake

Prep Time 9 hrs
Cook Time 25 mins
Rest Time 5 mins
Total Time 9 hrs 30 mins
Cooking Method: ,
Courses: ,
Difficulty: Beginner
Cooking Temp: 180  C
Servings: 4
Estimated Cost: $  12
Calories: 280
Best Season: Fall, Winter
Description

This Vegan Italian-Style Baked Vegetable Frittata is a warm, savory dish that’s perfect for a cozy fall or winter meal. Made with mung beans, spinach, mushrooms, tomatoes, and onions, it’s packed with nutrients and flavor

Ingredients
    Ingredients
  • 1 • cup peeled mung beans, soaked overnight (8–10 hours)
  • 1 • cup spinach leaves
  • 1 • cup shiitake mushrooms, thickly sliced
  • 1 • cup cherry tomatoes, halved
  • 1/2 • medium white onion, diced
  • 1 • teaspoon black salt
  • 2 • teaspoons curry powder
  • 1 • tablespoon nutritional yeast
  • 1/2 • teaspoon baking powder
  • • Pinch of black pepper
  • 1 • tablespoon olive oil (plus extra for pan)
  • 1 • teaspoon salt (divided)
  • 2 • tablespoons chopped parsley (for garnish)
Instructions
    Step 1: Prepare the Mung Beans
  1. 1
    Soak the peeled mung beans in water overnight (8–10 hours). Drain and rinse well.
    2. Step 2: Blanch the Spinach
  2. 2
    Bring a pot of water to a boil (212°F / 100°C).
  3. 3
    Add spinach leaves and blanch for 30 seconds.
  4. 4
    Transfer spinach to a bowl of cold water, then squeeze out excess water.
    5. Step 3: Prepare the Vegetables
  5. 5
    Slice the shiitake mushrooms thickly.
  6. 6
    Halve the cherry tomatoes.
  7. 7
    Dice the onion.
    8. Step 4: Make the Vegan Egg Batter
  8. 8
    In a blender, combine:
  9. 9
    1 cup soaked mung beans
  10. 10
    1 teaspoon black salt
  11. 11
    2 teaspoons curry powder
  12. 12
    1 tablespoon nutritional yeast
  13. 13
    0.5 teaspoon baking powder
  14. 14
    Pinch of black pepper
  15. 15
    1 tablespoon olive oil
  16. 16
    1 cup water
  17. 17
    Blend on low speed until smooth and creamy.
    18. Step 5: Sauté the Onions
  18. 18
    Preheat a large oven-safe skillet over low heat (285–300°F / 140–150°C).
  19. 19
    Add a generous drizzle of olive oil and sauté the diced onion until soft, about 2–3 minutes.
    20. Step 6: Add the Mushrooms and Tomatoes
  20. 20
    Increase heat to medium heat (320–355°F / 160–180°C).
  21. 21
    Add the sliced mushrooms and cherry tomatoes. Sauté until they release moisture, about 4–5 minutes.
    22. Step 7: Add the Spinach
  22. 22
    Stir in the blanched spinach and 1/2 teaspoon salt. Mix well.
    23. Step 8: Pour the Vegan Egg Batter
  23. 23
    Reduce heat to low (285–300°F / 140–150°C).
  24. 24
    Pour the vegan egg mixture over the sautéed veggies.
    25. Step 9: Partially Set the Frittata
  25. 25
    Let the frittata cook undisturbed until the edges begin to set, about 3–4 minutes.
  26. 26
    Gently run a spatula around the edges to loosen.
    27. Step 10: Bake the Frittata
  27. 27
    Preheat oven to 350°F / 175°C.
  28. 28
    Transfer the skillet to the oven and bake, covered with foil, for 6–8 minutes, or until fully set.
    29. Step 11: Serve and Garnish
  29. 29
    Carefully remove the skillet from the oven (use oven mitts!).
  30. 30
    Slice and serve the frittata warm.
  31. 31
    Top with a few extra cherry tomatoes and sprinkle with chopped parsley.

Nutrition Facts

Servings 4

Serving Size 1 slice (~1 cup)

Amount Per Serving
Calories 280kcal
% Daily Value *
Total Fat 10g16%
Saturated Fat 1.5g8%
Sodium 450mg19%
Potassium 700mg20%
Total Carbohydrate 36g12%
Dietary Fiber 8g32%
Sugars 4g
Protein 12g24%
Vitamin A 5500 IU
Vitamin C 15 mg
Calcium 100 mg
Iron 4 mg
Vitamin E 1.5 IU
Folate 80 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips & Swaps
• Substitute kale for spinach if desired.
• Add fresh herbs like basil or oregano for an extra Italian touch.
• For extra crunch, sprinkle toasted pumpkin seeds on top before serving.

Keywords: vegan frittata recipe, baked vegetable frittata, mung bean frittata, plant-based comfort food, easy vegan dinner

💙 Why You’ll Love It
• Cozy, comforting, and full of veggies
• High in protein and fiber
• Perfect for meal prep or brunch
• Naturally gluten-free and vegan

Read it online: https://foodievibe.com/recipes/vegan-italian-veggie-frittata-bake/
Shopie Lane
Food and Lifestyle Blogger

Hi, I’m Sophie Lane — a food lover, curious traveler, and storyteller at heart. I’m passionate about inspiring others to live healthier, happier lives through simple, nourishing meals and mindful exploration of the world.