Versatile Vegan Tofu Quiche (Even the Crust is Vegan)

May 09, 2023May 9, 20230 1
Versatile Vegan Tofu Quiche for Any Time of Day
in Vegan

Prep

30 min

Cook

50 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup whole-wheat pastry flour
1/2 teaspoon kosher salt
1 teaspoon onion powder
6 tablespoons earth balance vegan margarine
2 tablespoons plain unsweetened soymilk ( approx- see directions , can use any type of nondairy milk )
1 teaspoon olive oil
2 packages mori nu firm silken tofu
1/4 cup plain unsweetened soymilk ( or other plain non-dairy milk )
1/3 cup nutritional yeast
1 teaspoon mustard powder
1/2 teaspoon kosher salt
1/2 teaspoon dried oregano
1 dash turmeric
1 dash nutmeg
2 garlic cloves , finely minced ( or 1/2 teaspoon garlic powder )
1 cup spinach , finely shredded ( approx , I used broccoli first time I made it )
4 -5 white mushrooms ( approx )

Nutrision Information

Servings Per Recipe
6
Calories
322
Sugar
1g
Fat
23g
This versatile vegan tofu quiche is a healthy and delicious twist on a classic dish. It can be enjoyed for breakfast, lunch, or dinner, and the recipe is easy to customize with your favorite veggies and seasonings. The crust is made with whole-wheat pastry flour, vegan margarine, and soymilk, making it a healthier option than traditional quiches. The filling is made with silken tofu, which gives it a creamy texture and a protein boost. Plus, with the addition of spinach and mushrooms, this quiche is packed with nutrients and antioxidants. It's a great way to get in your daily dose of veggies while also satisfying your taste buds.

Instructions

1.In a food processor, pulse the flour, salt, and onion powder together until combined.
2.Add the vegan margarine and pulse a few times until the mixture has a coarse, crumbly texture.
3.Add the soymilk, one tablespoon at a time, pulsing after each addition, until a dough forms.
4.Turn the dough out onto a floured surface and roll it out into a circle that is about 1/4-inch thick.
5.Place the rolled-out dough into a 9-inch pie pan, pressing it into the bottom and up the sides. Using a fork, poke holes all over the bottom of the crust.
6.Refrigerate the pie crust for at least 30 minutes.
7.Preheat the oven to 350°F.
8.In a blender, combine the tofu, nutritional yeast, mustard powder, salt, oregano, turmeric, nutmeg, minced garlic, and 1/4 cup soymilk. Process until the mixture is smooth and creamy.
9.Fold in the shredded spinach and sliced mushrooms.
10.Pour the tofu mixture into the chilled pie crust, smoothing the top with a spatula.
11.Bake for 45-50 minutes, until the filling is set and the crust is golden brown.
12.Let cool for 10-15 minutes before serving.

PROS

This vegan quiche is a delicious and healthy twist on a classic dish that can be served for any meal of the day.
It’s high in protein and packed with nutritious ingredients, making it a well-rounded option for any diet.

Plus, the crust is also vegan, which is a unique feature as most quiches contain butter or eggs.

It’s also versatile, as you can easily swap out the spinach and mushrooms for other veggies like bell peppers, tomatoes, or zucchini.

CONS

While this quiche is relatively healthy, the crust does contain a fair amount of saturated fat due to the vegan margarine.
It should be enjoyed in moderation as part of a balanced diet.

Also, some people may not enjoy the texture of the silken tofu, which is used in place of eggs in this recipe.

HEALTH & BENEFITS

This vegan quiche is an excellent source of plant-based protein, thanks to the tofu and nutritional yeast. It’s also high in fiber and nutrients like vitamins A and C.
The spinach is a good source of iron, while the mushrooms add some extra antioxidants to the dish. Eating a healthy and balanced diet, which includes plant-based meals like this one, has been linked to a lower risk of chronic diseases like heart disease and diabetes.

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