Veggie Tofu Quiche
Quiche made with tofu and vegetables is a tasty, high-protein addition to brunch, lunch or dinner.
Ingredients
1 raw 9-inch whole wheat pie crust
1 lb tofu
3-4 cups of diced vegetables such as: onion, bell pepper, mushrooms, broccoli
1-2 cloves of garlic, minced
1-2 T safflower or sunflower oil
1/4 - 3/4 cup vegetable stock or non-dairy milk
1 T nutritional yeast
1 T tamari soy sauce
1 tsp dried basil
1 tsp dried oregano
1 tsp dried thyme
1 T dried parsley or 1/4 cup fresh, chopped fine
1 cup grated non-dairy "cheeze," any flavor
1/4 cup soy or rice Parmesan cheese
Preparation
Pre-heat the oven to 400 degrees.
Rinse and drain the tofu.
Use a whole wheat, dairy- and animal product-free pie crust. Either purchase one or make one from scratch (see How to Make Pie Crust).
Dice the vegetables. In a large pan or wok, heat the oil and saute until the veggies are soft. If using broccoli florets, add them last and cook only until they turn bright green. Saute until all of the liquid has evaporated. Transfer to a bowl.
Grate the "cheeze" and add to the bowl.
In a blender or food processor, puree the tofu, 1/2 of the vegetable stock, tamari, spices and nutritional yeast. The mixture should be like the consistency of bean dip - add more vegetable stock if necessary.
Add the tofu mixture to the bowl and gently mix together. Pour into the prepared pie crust and spread evenly.
Bake for 10 minutes at 400 then lower the temperature to 350 and continue to bake for 30-40 more minutes. The center should be firm and a toothpick should come out clean.
The pie crust could burn during baking. Either cover with foil or cover with a pie crust shield.
Let the quiche set for 10 minutes before cutting and serving.
Additional Tips
You could also add: Asparagus, zucchini, yellow squash, spinach, kale, shredded carrots, artichoke hearts, celery, shallots, sun-dried tomatoes, vegetarian "sausage," "ham" or "bacon."
If using spinach or kale, blanch, rinse to cool and squeeze out the excess water. Chop fine and add to the mixture at the end.
Alternative spices and flavorings include: nutmeg, turmeric, curry powder, red pepper flakes, jalapeno, tahini, prepared mustard, lemon juice or rice vinegar.
Recipe by
Karna Knapp
