Delicious Vegetable Tofu Quiche
This hearty and flavorful vegetable tofu quiche is a perfect main dish that's both nutritious and satisfying. Inspired by Frances Moore Lappe's 'Diet for a Small Planet', this recipe combines a medley of fresh vegetables, tofu, and cheese for a delightful savory pie. With the use of hearty ingredients and a sesame whole wheat crust, it significantly reduces cholesterol and dairy fat while providing an excellent source of protein and vitamins. Ideal for brunch, lunch, or a light dinner, this quiche promises to be a favorite in your recipe collection.
6
Servings
600
Calories
11
Ingredients
Ingredients
oil
to taste (for sautéing)
garlic cloves
2 (minced)
onion
1 (chopped)
mushrooms
5-6 (sliced)
green vegetables
1/2 cup (chopped (zucchini, spinach, or other))
herbs
1 teaspoon ((basil, rosemary, thyme, etc.))
tofu
12 ounces (squeezed dry and cut into small chunks)
muenster cheese
4 ounces (grated (or other cheese of choice))
low-fat evaporated milk
1 (13 ounce) can
egg
1 (beaten)
sesame-whole wheat pie crust
1 ((prepared) - see recipe link)
Instructions
1
Preheat the oven to 350°F (175°C).
2
In a large skillet, heat a small amount of oil over medium heat. Add the minced garlic and chopped onion, sautéing until fragrant and translucent.
3
Add the sliced mushrooms and chopped green vegetables to the skillet, along with your chosen herbs. Continue to sauté until all the vegetables are tender, about 5-7 minutes.
4
While the vegetables are cooking, press the tofu with a clean, dry towel to remove excess moisture, then cut it into small chunks.
5
In a large mixing bowl, combine the sautéed vegetables, tofu, grated cheese, low-fat evaporated milk, and the beaten egg. Mix until well incorporated.
6
Pour the mixture into the prepared sesame whole wheat pie crust, spreading it evenly.
7
Bake the quiche in the preheated oven for about 45 minutes, or until the top is golden brown.
8
Once baked, allow the quiche to cool slightly before slicing and serving. Enjoy!
Nutrition Information
30g
Fat
40g
Carbs
30g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Delicious Vegetable Tofu Quiche?
It is a hearty, flavorful savory pie made with fresh vegetables, tofu, and cheese, inspired by 'Diet for a Small Planet'.
Is this quiche recipe vegetarian?
Yes, it is a meatless recipe that uses tofu and egg as protein sources.
How many servings does this recipe yield?
This recipe makes 6 servings.
What is the calorie count per serving?
Each serving contains approximately 600 calories.
What type of crust is used for this quiche?
The recipe uses a prepared sesame whole wheat pie crust.
What are the primary vegetables included?
The recipe calls for onion, garlic, mushrooms, and green vegetables like zucchini or spinach.
How much protein is in one serving?
Each serving provides 30 grams of protein.
What kind of cheese is recommended?
The recipe suggests 4 ounces of grated muenster cheese, or your choice of cheese.
What temperature should I set the oven to?
The oven should be preheated to 350 degrees Fahrenheit (175 degrees Celsius).
How long does the quiche need to bake?
It should bake for about 45 minutes until the top is golden brown.
Do I need to prepare the tofu before mixing?
Yes, you should press it with a clean towel to remove excess moisture and then cut it into small chunks.
What kind of milk is used?
The recipe requires one 13-ounce can of low-fat evaporated milk.
How many eggs are needed?
This recipe requires one beaten egg.
What herbs are suggested for seasoning?
You can use one teaspoon of herbs such as basil, rosemary, or thyme.
What is the total fat content per serving?
There are 30 grams of fat per serving.
What is the carbohydrate content?
Each serving contains 40 grams of carbohydrates.
Is this recipe low in cholesterol?
Yes, the use of tofu and whole wheat crust helps reduce cholesterol compared to traditional quiches.
Can I use frozen vegetables?
While fresh are listed, you can use frozen green vegetables as long as they are chopped and sautéed until tender.
What is the first step in cooking the vegetables?
Sauté the minced garlic and chopped onion in a small amount of oil until fragrant and translucent.
How long should I sauté the mushrooms and green vegetables?
Sauté them for about 5 to 7 minutes until they are tender.
What should I do after the quiche is done baking?
Allow the quiche to cool slightly before slicing and serving.
Is this dish suitable for brunch?
Yes, it is ideal for brunch, lunch, or a light dinner.
What is the main entity of the dish?
The dish is categorized as a savory pie.
How much tofu is required?
The recipe calls for 12 ounces of tofu.
How many garlic cloves should I use?
The recipe specifies 2 minced garlic cloves.
What size can of evaporated milk should I buy?
You need a standard 13-ounce can.
Can I substitute the muenster cheese?
Yes, you can use any other cheese of your choice.
What provides the healthy fiber in this dish?
The whole wheat pie crust and assorted vegetables contribute to the nutritional profile.
What is the inspiration for this recipe?
It is inspired by Frances Moore Lappe's book 'Diet for a Small Planet'.
How do I ensure the quiche is not watery?
Pressing the tofu to remove excess moisture is a key step to prevent a watery quiche.