Wednesday, September 3, 2008

Baked 'Omelet' with Zucchini, Leeks, 'Feta', and Herbs

I'm attempting another vegan omelet, this time using silken tofu in place of the 4 eggs that the original recipe called for. I'm crossing my fingers that this works!

First, though, bring 3/4 cup water to a boil in a small saucepan. Add 1/4 cup long-grain rice (such as basmati), cover, reduce heat and simmer for 20 minutes until the water is absorbed. Place the rice in a large bowl.

Meanwhile, heat a large skillet over medium-low heat and coat with cooking spray. Add 2 1/4 cups thinly sliced leek; cover and cook for 12 minutes, stirring occasionally. Add the leek to the rice.

Return the skillet to the burner, increase heat to medium, and re-coat with cooking spray. Add 4 cups shredded zucchini and cook for 6 minutes, stirring occasionally.

Add the zucchini to the rice mixture, along with 1/2 cup egg substitute of your choice (such as Ener-G), a tablespoon and a half chopped fresh mint, a tablespoon chopped fresh dill, 1/4 tsp. salt and 1/4 tsp. pepper.

Now, as I mentioned, instead of 4 large eggs I placed one 12-oz package of silken tofu in a food processor and blended until smooth. Transfer to a bowl and add 1/4 cup water, whisking well until combined. Add that to the rice mixture. Try the silken firm tofu from Mori-Nu (

Pour the entire mixture into an 8x8 inch baking pan coated with cooking spray. Sprinkle the top with 1/2 cup crumbled vegan feta (such as Sunergia). Bake in the oven at 325 degrees for 35 minutes, until the top is golden brown.

You have a few serving options for this yummy omelet! It's a classic Greek dish, so would be great served tapas-style if you're hosting a crowd. You can make it up to a few hours ahead of time, and bring to room temperature before serving. Slice into 16 small pieces (about 60 calories each) - and then serve with any vegan red wine from the Mediterranean.

Or, if you prefer, cut into 4 hearty wedges (that's 240 calories each) for a vegan main meal (as in my photo, above).

I'm happy to report that using silken tofu to replace the eggs here worked perfectly - it provided exactly the right consistency, texture, and taste.

long-grain rice $0.50
leek $3.44
zucchini $4.06
mint $1.99
dill $1.99
silken tofu $1.50
vegan feta $3.69

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance