Tofu Quiche

Tofu Quiche Recipe - Easy and Healthy Breakfast Option

Preparation time: 15 minutes | Cooking time: 30-40 minutes | Servings: 4-6

Introduction

Tofu quiche is a delicious and healthy alternative to traditional quiche recipes. Packed with protein and flavor, this dish is perfect for breakfast, brunch, or even dinner. With a creamy texture and a variety of fillings to choose from, tofu quiche is sure to become a favorite in your household.

History

Tofu quiche is a modern twist on the classic quiche recipe. Tofu, a versatile and nutritious ingredient made from soybeans, is used as a substitute for eggs in this dish. This recipe is a great option for those looking to reduce their intake of animal products or for those with dietary restrictions.

Ingredients

1 tbsp corn starch
0.5 cup skim milk
1 to 2 eggs' worth of egg substitute or 2 – 4 egg whites
0.5 cup fat-free or low-fat cottage cheese (I use 1%)
0.5 cup fat-free plain yogurt
1 cup reduced fat tofu (Mori Nu Lite), cubed
salt and pepper to taste
1 dash or 2 of tabasco sauce
one or more of the following:
0.5 cup chopped onion, sautéed in liquid of choice
0.5 – 1 cup chopped fresh mushrooms
1 cup chopped cooked broccoli
spinach or leeks
0.5 cup fat-free mozzarella cheese
herbs to taste (parsley, basil, marjoram are all good)

How to prepare

In a blender, combine cornstarch, skim milk, egg substitute, cottage cheese, yogurt, salt, pepper, and Tabasco sauce.
Stir in the desired filling and pour the mixture into a quiche dish or pie pan that has been lightly sprayed with PAM.
Bake at 350°F (177°C) for 30-40 minutes, or until a toothpick inserted slightly off center comes out clean.
Allow the dish to stand for about 5 minutes before serving.
Note: Sometimes the texture may be slightly watery, similar to custard, but it will still taste delicious.

Variations

Add cooked vegetables such as spinach, bell peppers, or tomatoes to the filling.
Use different herbs and spices to change up the flavor profile of the quiche.
Experiment with different types of cheese for added flavor.

Cooking Tips & Tricks

Be sure to press the tofu before using it in the recipe to remove excess moisture and improve the texture of the quiche.

- Experiment with different fillings to create your own unique flavor combinations.

- Serve the quiche with a side salad or fresh fruit for a complete meal.

Serving Suggestions

Serve tofu quiche with a side salad or fresh fruit for a complete meal. It also pairs well with a cup of soup or a slice of whole grain bread.

Cooking Techniques

Bake the quiche in the oven at 350°F for 30-40 minutes, or until set and slightly golden on top.

Ingredient Substitutions

Use whole eggs instead of egg whites for a richer quiche.

- Substitute almond milk for skim milk for a dairy-free option.

- Use different types of cheese such as feta or cheddar for a different flavor.

Make Ahead Tips

Tofu quiche can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the oven or microwave before serving.

Presentation Ideas

Garnish the quiche with fresh herbs or a sprinkle of cheese before serving for a beautiful presentation.

Pairing Recommendations

Serve tofu quiche with a side of mixed greens and a glass of white wine for a complete meal.

Storage and Reheating Instructions

Store leftover quiche in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Nutrition Information

Calories per serving

Calories: 150 per serving

Carbohydrates

Carbohydrates: 15g per serving

Fats

Total Fat: 5g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 12g per serving

Vitamins and minerals

Calcium: 150mg per serving

Iron: 2mg per serving

Alergens

Contains soy and dairy

Summary

Tofu quiche is a nutritious and delicious dish that is high in protein and low in carbohydrates. It is a great option for those looking to add more plant-based foods to their diet.

Summary

Tofu quiche is a delicious and nutritious dish that is perfect for any meal of the day. With a creamy texture and a variety of fillings to choose from, this recipe is sure to become a favorite in your household.

How did I get this recipe?

The first time I saw this recipe, I was drawn to it like a moth to a flame. It was a chilly autumn afternoon, and I was flipping through an old cookbook that I had inherited from my own grandmother. As I turned the pages, a picture of a delicious looking tofu quiche caught my eye. The golden crust, the creamy filling, the colorful vegetables - it all looked so mouth-watering.

I had never made a tofu quiche before, but something about it called out to me. I could almost taste the savory flavors blending together in my mouth. I knew I had to give it a try.

I decided to make the tofu quiche for a family dinner that weekend. I gathered all the ingredients - tofu, eggs, cheese, vegetables, and spices - and got to work in the kitchen. As I mixed and chopped and sautéed, the familiar scents of onions and garlic filled the air. It reminded me of my own childhood, watching my own mother cook in the kitchen.

As the quiche baked in the oven, I could hardly contain my excitement. When it finally emerged, golden and bubbly, I knew I had created something special. My family gathered around the table, eagerly waiting to dig in. The first bite was pure bliss. The creamy tofu, the tender vegetables, the flaky crust - it was a symphony of flavors in my mouth.

From that moment on, tofu quiche became a staple in my cooking repertoire. I made it for dinners with friends, potlucks at church, and even just for myself on lazy Sunday afternoons. Each time, it brought joy and comfort to those who tasted it.

Over the years, I have tweaked and perfected the recipe to make it my own. I have added new ingredients, experimented with different seasonings, and even tried making it gluten-free for a friend with dietary restrictions. But no matter how much I change it, the essence of the tofu quiche remains the same - a warm, comforting dish that brings people together.

I have shared the recipe with countless friends and family members, passing it down from generation to generation like a treasured heirloom. Each time I make it, I am reminded of the joy and love that cooking brings into my life.

Now, as I sit in my kitchen, surrounded by the smells of herbs and spices, I am grateful for the journey that led me to this recipe. It may have started as a simple curiosity, but it has blossomed into a passion that I will carry with me for the rest of my days.

So the next time you are drawn to a recipe like a moth to a flame, I urge you to embrace it wholeheartedly. You never know where it may lead you - perhaps to a new favorite dish, a cherished memory, or even a lifelong passion. And who knows, maybe one day you will be the one passing down the recipe to your own grandchildren, just like I have done.