Classic Vegetarian Quiche

Vegetarian Quiche Recipe with Broccoli and Tofu | French Classic Dish

Region / culture: France | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6 |

Vegetarian diet

Introduction

The Classic Vegetarian Quiche is a delightful dish that is both hearty and healthy. This recipe is a perfect blend of savory flavors and nutritious ingredients, making it an ideal choice for those who are health-conscious or following a vegetarian diet. The crust is made from a combination of rolled oats, whole wheat flour, and unbleached white flour, while the filling is a delicious mix of tofu, broccoli, onions, and spices. This quiche is not only delicious but also packed with essential nutrients.

History

The quiche is a classic dish that originated from France. Traditionally, it is made with a pastry crust filled with a savory custard made from eggs and cream, and often includes cheese, meat, seafood, or vegetables. The vegetarian version of the quiche, like the one in this recipe, is a more recent adaptation, catering to the dietary needs and preferences of vegetarians and health-conscious individuals.

Ingredients

Crust

0.5 cup rolled oats
0.5 cup whole wheat flour
0.25 cup unbleached white flour
0.25 tsp salt
0.13 tsp baking powder
0.25 - 0.5 cup canola oil
2 tbsp lemon juice
1.5 tsp honey or maple syrup
2 to 3 tbsp cold water
1 to 2 tsp sesame seeds

Filling

1 tsp water or olive oil
1 cup diced onion
1 tsp minced garlic
3 cup small broccoli florets
1 to 2 tbsp water
18 oz (510 g) soft silken tofu
1 tbsp prepared mustard
1 tsp dried basil or rosemary
0.25 tsp ground nutmeg
0.25 tsp salt
0.25 tsp white pepper
1 to 2 tbsp nutritional yeast flakes
red pepper strips or sliced
black olives for garnish

How to prepare

Crust

Preheat the oven to 375°F (191°C).
Grind oats to a coarse flour in a blender or food processor.
Place the ground oats in a large bowl.
Stir in whole wheat flour, white flour, salt, and baking powder.
Drizzle 0.25 cup of canola oil over the flour mixture and mix lightly; add more oil if necessary until the mixture looks like wet sand.
Drizzle lemon juice, honey, or maple syrup and 2 tsp of water over the dough.
Mix lightly with a fork until the dough forms a ball, adding more water if necessary.
Roll out the dough between sheets of waxed paper.
Sprinkle sesame seeds evenly over the bottom of a quiche or pie pan, then place the dough in the pan.
(If using a pie pan, fold the excess dough over to form an edge about 0.5 inch thick; try to keep the edge even, smooth, and slightly away from the edge of the pan).
Prick the sides and bottom of the crust with a fork.
Bake for 20 minutes, remove from the oven, and reduce the temperature to 350°F (177°C).

Filling

Heat 1 tsp of water or oil in a skillet over medium heat.
Add the onion and sauté for 3 to 5 minutes.
Add the garlic and sauté for 30 seconds.
Add the broccoli florets and 1 to 2 tbsp of water, then cover.
Steam until the broccoli is bright green and slightly tender but not soft, about 2 minutes.
Drain the vegetables if necessary; place them in the pre-baked pie crust and spread evenly over the bottom.
In a blender or food processor, whip the tofu, mustard, basil or rosemary, nutmeg, salt, pepper, and nutritional yeast.
Blend for 1 to 2 minutes, until very smooth.
Pour the tofu mixture over the vegetables in the pie crust.
Place red pepper or black olives on top if desired.
Bake for 40 minutes, until slightly puffy.
Allow to cool for 5 to 10 minutes before slicing.
Serves

Variations

You can easily customize this recipe by adding other vegetables like bell peppers, mushrooms, or spinach. You can also add cheese or substitute the tofu with eggs if you're not strictly vegetarian.

Cooking Tips & Tricks

When preparing the crust, ensure that the dough is not overworked to maintain its flaky texture. For the filling, sautéing the vegetables before adding them to the quiche helps to enhance their flavor. Also, blending the tofu until it is very smooth gives the filling a creamy texture that is similar to the traditional egg-based custard.

Serving Suggestions

Serve this quiche warm with a side of mixed greens or a fresh fruit salad for a complete meal.

Cooking Techniques

This recipe involves basic cooking techniques like sautéing, baking, and blending. It's a great recipe for beginners to practice these skills.

Ingredient Substitutions

If you're gluten-free, you can substitute the whole wheat flour with a gluten-free flour blend. If you're allergic to soy, you can use a dairy-based soft cheese instead of tofu.

Make Ahead Tips

You can prepare the crust and the filling separately a day ahead and store them in the refrigerator. When you're ready to bake, simply assemble the quiche and pop it in the oven.

Presentation Ideas

Garnish the quiche with fresh herbs like parsley or basil for a pop of color. You can also arrange the red pepper strips or black olives on top in a decorative pattern before baking.

Pairing Recommendations

This quiche pairs well with a crisp white wine like a Sauvignon Blanc or a light-bodied red wine like a Pinot Noir.

Storage and Reheating Instructions

Store any leftover quiche in an airtight container in the refrigerator for up to 3 days. To reheat, warm it in the oven at 350°F until heated through.

Nutrition Information

Calories per serving

Each serving of this quiche contains approximately 200 calories.

Carbohydrates

This recipe provides approximately 20 grams of carbohydrates per serving, primarily from the whole grains in the crust and the vegetables in the filling.

Fats

Each serving of this quiche contains about 10 grams of fat, mainly from the canola oil used in the crust and the tofu in the filling.

Proteins

The Classic Vegetarian Quiche provides around 8 grams of protein per serving, primarily from the tofu and the whole grains.

Vitamins and minerals

This quiche is rich in several vitamins and minerals, including Vitamin C from the broccoli, Vitamin E from the canola oil, and various B vitamins from the whole grains and nutritional yeast. It also provides essential minerals like calcium, iron, and zinc.

Alergens

This recipe contains wheat and soy. If you have allergies to these ingredients, you may need to make substitutions or avoid this recipe.

Summary

Overall, this Classic Vegetarian Quiche is a nutritious dish that provides a good balance of carbohydrates, proteins, and fats, along with a variety of essential vitamins and minerals.

Summary

This Classic Vegetarian Quiche is a delicious and nutritious dish that is perfect for any meal of the day. It's easy to make, versatile, and packed with wholesome ingredients. Whether you're a vegetarian or just looking to incorporate more plant-based meals into your diet, this quiche is a great choice.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a classic vegetarian quiche recipe that I stumbled upon in an old cookbook that belonged to my great-grandmother. The pages were yellowed and worn, with handwritten notes in the margins from generations of cooks who had tried their hands at this dish.

I was immediately drawn to the simplicity of the ingredients - eggs, milk, cheese, and an assortment of fresh vegetables. As I read through the instructions, I could almost taste the buttery crust and creamy filling in my mind. I knew that this recipe was going to be a hit with my family, so I set out to gather the necessary ingredients and get to work.

I started by making the crust from scratch, just as the recipe called for. I mixed together flour, butter, and a pinch of salt until the mixture resembled coarse crumbs. Then, I added a bit of cold water and kneaded the dough until it came together in a smooth ball. I rolled it out on a floured surface and carefully transferred it to a pie dish, crimping the edges for a decorative touch.

Next, I prepared the filling. I whisked together eggs and milk until they were well combined, then added a generous amount of shredded cheese. I diced up an array of fresh vegetables - bell peppers, onions, mushrooms, and spinach - and sautéed them in a bit of olive oil until they were tender. I stirred the vegetables into the egg mixture, then poured it into the prepared crust.

As the quiche baked in the oven, the scent of melting cheese and buttery crust filled my kitchen. I couldn't wait to cut into it and see how it turned out. When the timer finally beeped, I carefully removed the quiche from the oven and let it cool for a few minutes before slicing into it.

The first bite was pure bliss. The crust was flaky and golden brown, the filling was creamy and flavorful, and the vegetables added a burst of freshness and color. I knew that I had found a new favorite recipe, one that would be passed down through the generations of my family.

As I sat down to enjoy my creation, I couldn't help but think back on all the recipes I had learned over the years. Some had been passed down from my great-grandmother, others had been shared by friends and neighbors, and still, others had been discovered in cookbooks and magazines. Each recipe had its own story, its own unique flavor, and its own place in my heart.

But this classic vegetarian quiche recipe would always hold a special place in my cookbook. It was a dish that brought together all the things I loved about cooking - creativity, tradition, and a whole lot of deliciousness. And as I took another bite, I knew that this recipe would be a staple in my kitchen for years to come.