11.21.2009

vegan quiche


There are admittedly some pretty bad vegan quiche recipes out there, but I think you’ll find that the following recipe is just right. Extra firm silken tofu provides a perfect texture for this dish, even for your dairy loving family and friends. I also used Ener-G egg replacer and found that the moisture from the tofu and the soymilk bind really well, so there is no need to add water. Of course, you can use any variation of vegetables that you prefer, but you’ll want to make sure you’ve got a full pound of vegetables. Once they cook down you’ll have a perfect amount of filling for your crust.

Vegan Quiche

1 Pre-made frozen pie crust*

1 head of Broccoli, chopped
1 handful of Mushrooms, diced**
2 handfuls of Spinach
1 medium sized Onion, chopped into 1” pieces
2 cloves of garlic, minced
Extra Virgin Olive Oil

12 oz Extra Firm Organic Silken Tofu***
¼ cup Organic Soymilk**
3 Tbsp Nutritional Yeast
1 ½ tsp Ener-G egg replacer powder
¼ tsp Turmeric
2 tsp Tahini
1/2 tsp Dijon Mustard (optional)
Dash salt
Dash pepper

*There are plenty of brands that make dairy free frozen pie crusts, just check the ingredients on the packaging.
**Even if you’re tempted to grab portabellas at the store (like we often are), remember that white button mushrooms are super rich in dietary fiber like chitin, which lowers cholesterol, and beta-glucan, which stimulates T-cell production and boosts your immune system. White buttons are also rich in protein and unsaturated fatty acids.
***Several very toxic pesticides are used to grow conventional soybeans, so be sure to use organic tofu and soymilk

Preheat the oven to 400 degrees.
Pre-bake the pie crust for 12 minutes.
While the crust is baking, sauté the mushrooms and broccoli in olive oil until just tender.
Set mushrooms and broccoli aside in a mixing bowl.
Add a little more oil to the pan and sauté the onions and garlic until the onions are translucent.
Add the mushrooms and broccoli back to the pan.
Add spinach and continue heating vegetables until the spinach wilts.
Combine the rest of the ingredients in a blender and puree until smooth.
In a mixing bowl, combine the vegetables with the tofu mixture and stir until all vegetables are evenly coated.
Pour the mixture into the partially baked pie crust.
Continue to bake at 400 degrees for 40-50 minutes.
Brush the top of the quiche with olive oil ½ way through cooking.
Let the quiche sit for at least 5 minutes before cutting.
Enjoy!


This recipe makes 10 slices of quiche.
Nutritional Information for 1 slice of Vegan Quiche:
Calories: 200.0
Total Fat: 12.2 g
Saturated Fat: 2.3 g
Sodium: 140.0 mg
Total Carbs: 16.1 g
Dietary Fiber: 1.8 g
Sugars: 1.0 g
Protein: 6.0 g

1 comment:

  1. I've been looking for a good quiche recipe and im going to try yours. But I'm not familiar with "extra firm silken" tofu. Extra firm, yes. Silken, yes. And I use them both for different things. (eg: never use silken on the grill; or extra firm in a smoothie). But what is XtraF-slkn?

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