Frittatas are one of the quickest meatless meals you can make, and you can use any vegetables you have.
¼ cup sliced onion
3 eggs and 2 egg whites
1/3 cup oatmeal
1/3 cup water
½ tsp sea salt and pepper to taste
¼ cup goat cheese
¼ cup parmesan cheese
This can be made as a crustless quiche. Follow directions below and place in an oiled glass pie plate. Bake 35 minutes at 360 degrees.
Or make in an oven proof fry pan:
Saute the onion and zucchini about 10 minutes. Beat the eggs, oatmeal, water, salt and pepper in a separate bowl. Sprinkle the goat cheese over the zucchini and onions. Then pour the egg mixture evenly over the zucchini/onion and cheese. Cover with sliced tomatoes and then parmesan cheese. Cook on stove top at medium heat covered for about 10 minutes, then place in the oven uncovered at 350 degrees for about 15 minutes. Serve hot with open face melted cheese toasts and thick barley soup.
Vegetable Barley Soup
Cook one onion in olive oil until wilted, add 3 chopped celery ribs, and 4 sliced carrots. Simmer for 1 hour with 2 vegan bouillon cubes, 1 can diced tomatoes, 6 cups of water, ½ cup of barley, 1 bay leaf, 5 sun-dried tomatoes cut up, 2 garlic cloves chopped, and 1 tsp dried oregano. Basil and parsley are great additions if you have them fresh.