Diet tofu quiche

Diet Tofu Quiche Recipe - A Delicious Vegetarian Quiche for a Healthy Lifestyle

Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Diet Tofu Quiche recipe is a healthy and delicious alternative to traditional quiche. Packed with protein and vegetables, this dish is perfect for those looking to maintain a balanced diet without sacrificing flavor.

History

Quiche is a classic French dish that typically consists of a pastry crust filled with a mixture of eggs, cream, and various ingredients such as cheese, vegetables, and meat. This Diet Tofu Quiche recipe puts a healthy twist on the traditional dish by using tofu as the main ingredient in the filling.

Ingredients

crust
1 egg
2 tbsp unprocessed bran
0.25 tsp dill weed
0.5 tsp onion powder
2 tbsp water
filling
4 oz (113 g) tofu
1 egg
0.75 cup cooked asparagus or spinach
3 tbsp cooked mushrooms
1 tbsp cooked onion or green onion
0.25 tsp garlic powder
0.25 tsp black pepper
0.25 tsp Molly McButter

How to prepare

To prepare the crust, beat an egg with 2 tsp of water, dill weed, and onion powder. Add 2 tsp of bran and let it stand for at least 10 minutes. Pour the mixture into the bottom of a nonstick cake pan. To prepare the filling, blend tofu, an egg, and 0.75 cup of cooked vegetables with enough water to process. Blend for at least 3 minutes or until completely smooth. To assemble, pour the tofu-egg mixture into the center of the bran-egg mixture. The bran will be pushed to the edges of the pan, forming a crust around the filling. Place cooked mushrooms and onions on top of the filling in a circular pattern around the edges of the pan. Bake at 350°F (177°C) for 20-25 minutes or until the filling is set and the top is browned.

Variations

Add your favorite vegetables such as bell peppers, tomatoes, or broccoli to the filling.
Use different seasonings such as Italian herbs, paprika, or curry powder to change up the flavor profile.

Cooking Tips & Tricks

Make sure to blend the tofu and vegetables for at least 3 minutes to ensure a smooth and creamy filling.

- Be sure to let the bran mixture stand for at least 10 minutes before pouring it into the cake pan to allow it to thicken.

- Feel free to customize the filling with your favorite vegetables and seasonings to suit your taste preferences.

Serving Suggestions

Serve this Diet Tofu Quiche with a side salad or steamed vegetables for a complete and balanced meal.

Cooking Techniques

Be sure to blend the tofu and vegetables until smooth to achieve a creamy filling.

- Bake the quiche at a lower temperature to prevent the filling from cracking.

Ingredient Substitutions

Use whole wheat flour or almond flour in place of unprocessed bran for the crust.

- Substitute cooked chicken or turkey for the tofu in the filling for a different protein source.

Make Ahead Tips

Prepare the crust and filling ahead of time and assemble the quiche just before baking for a quick and easy meal option.

Presentation Ideas

Garnish the quiche with fresh herbs such as parsley or chives for a pop of color. - Serve the quiche on a decorative platter with a side of fresh fruit for a visually appealing presentation.

Pairing Recommendations

Pair this Diet Tofu Quiche with a light and crisp white wine such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat the quiche in the oven at 325°F (163°C) for 10-15 minutes or until heated through.

Nutrition Information

Calories per serving

200

Carbohydrates

- Total Carbohydrates: 15g

- Dietary Fiber: 4g

- Sugars: 2g

Fats

- Total Fat: 10g

- Saturated Fat: 2g

- Trans Fat: 0g

Proteins

- Protein: 15g

Vitamins and minerals

Vitamin A: 50% DV

- Vitamin C: 20% DV

- Calcium: 15% DV

- Iron: 10% DV

Alergens

Contains eggs and soy

Summary

This Diet Tofu Quiche is a nutrient-dense dish that is high in protein and fiber, making it a satisfying and healthy meal option.

Summary

This Diet Tofu Quiche is a healthy and flavorful dish that is perfect for those looking to maintain a balanced diet. Packed with protein and vegetables, this quiche is sure to become a new favorite in your meal rotation.

How did I get this recipe?

The moment I discovered this recipe is a cherished memory. It all started when I was visiting my dear friend, Margaret, for a Sunday brunch. Margaret had always been an adventurous cook, constantly trying out new recipes and experimenting with different ingredients. On this particular day, she served us a delicious diet tofu quiche that simply blew my mind. I had never tasted anything like it before – the creamy tofu filling, the flaky crust, the savory herbs and vegetables…it was a revelation.

As I savored each bite of that quiche, I knew I had to learn how to make it myself. Margaret was more than happy to share the recipe with me, and so began my journey into the world of diet tofu quiche.

The first step was to gather all the ingredients. Tofu, of course, was the star of the show. Margaret recommended using firm tofu for the filling, as it would give the quiche a nice creamy texture. I also needed some fresh vegetables – onions, bell peppers, mushrooms, and spinach – as well as some herbs and spices. For the crust, I decided to go with a simple whole wheat pastry crust, to keep things on the healthier side.

Once I had all my ingredients assembled, it was time to start cooking. I began by sautéing the onions, bell peppers, and mushrooms until they were nice and tender. Then I added in the spinach and let it wilt down. Meanwhile, I crumbled the tofu into a bowl and seasoned it with some salt, pepper, and a dash of turmeric for color.

Next, I mixed the sautéed vegetables into the tofu mixture, along with some fresh herbs – thyme, rosemary, and parsley. The filling smelled amazing, and I couldn't wait to taste the finished quiche.

I rolled out the whole wheat pastry crust and carefully placed it in a pie dish. I poured the tofu and vegetable filling into the crust, smoothing it out evenly. Then, into the oven it went, to bake until the crust was golden brown and the filling was set.

When the quiche finally emerged from the oven, it looked and smelled absolutely divine. I couldn't believe that I had actually made this beautiful creation myself. Margaret had taught me well, and I couldn't wait to share this recipe with my own friends and family.

From that day on, diet tofu quiche became a staple in my cooking repertoire. I made it for brunches, potlucks, and weeknight dinners. It was a versatile dish that could be enjoyed hot or cold, for breakfast, lunch, or dinner. And the best part was, it was healthy and satisfying, perfect for those times when I wanted something delicious but still light on calories.

I continued to experiment with the recipe, adding in different vegetables, cheeses, and seasonings. Sometimes I would make a Mexican-inspired quiche with black beans, corn, and jalapeños. Other times, I would go for a Mediterranean twist with feta cheese, olives, and sun-dried tomatoes. The possibilities were endless, and I loved how creative I could get with this dish.

Over the years, I shared my diet tofu quiche recipe with many friends and family members. They all raved about how tasty and nutritious it was, and some even asked for the recipe so they could make it themselves. I was happy to pass on Margaret's wisdom and share the joy of cooking with others.

As I sit here now, reflecting on my journey with diet tofu quiche, I am filled with gratitude for all the wonderful experiences and memories this recipe has brought me. It is a dish that holds a special place in my heart, a reminder of the joy of cooking and the power of sharing good food with loved ones.

And so, as I prepare to make another batch of diet tofu quiche for my family tonight, I do so with a smile on my face and a full heart. This recipe may have originated from Margaret, but it has become a part of me – a cherished memory that I will carry with me always.