Tofu Vegetable Quiche

Tofu Vegetable Quiche Recipe with Oatmeal Crust

Preparation time: 30 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

Tofu Vegetable Quiche is a delicious and nutritious dish that is perfect for breakfast, brunch, or even dinner. This recipe combines the creaminess of tofu with the crunchiness of vegetables in a savory oat crust. It is a great way to incorporate more plant-based protein into your diet while enjoying a flavorful meal.

History

Quiche is a traditional French dish that is typically made with eggs, cream, and cheese in a pastry crust. This recipe puts a healthy twist on the classic quiche by using tofu as a protein-rich alternative to eggs and cashews for added creaminess. The oat crust adds a nutty flavor and a crunchy texture that complements the creamy filling perfectly.

Ingredients

almond oat Crust
1.5 cups regular oatmeal
0.75 cups raw almonds
0.25 cups sesame seeds
0.25 tsp salt
0.33 to 0.5 cups water

Filling

0.5 cups raw cashews
0.5 lb (227 g) firm tofu
0.13 tsp garlic powder
1 tsp salt
2 tbsp cornstarch
1 tsp dried herbs, such as basil or italian seasoning
1 (4 oz (113 g)) jar pimentos
0.5 cups chopped green pepper, broccoli or spinach
0.5 cups diced carrots

How to prepare

Grind the oatmeal into a flour using a blender or food processor. Place the ground oatmeal flour in a bowl.
Finely grind the almonds in a food processor or blender and add them to the oatmeal flour.
Stir in the sesame seeds and salt. If desired, you can also grind the sesame seeds.
Gradually stir in water until the dough holds together.
Pat the dough into a 9-inch pie pan. Use it unbaked for quiche. If baking before filling, bake at 375°F (191°C) for 10 to 15 minutes.
Place the cashews in a food processor or blender with about 1 tbsp of water. Grind them into a paste.
Add tofu, 0.5 cup of water, garlic powder, salt, cornstarch, and herbs to the cashew paste. Purée until smooth. Set aside.
Place a nonstick skillet on medium-high heat. Drain the pimentos and put the liquid into the skillet.
Add the green vegetables, carrots, and pimentos to the skillet and sauté them in the liquid until crisp-tender. If the liquid cooks away, add a little water.
Stir the sautéed vegetables into the tofu mixture and pour the mixture into the unbaked pie crust.
Bake at 350°F (177°C) for 35 minutes or until set.
Let the pie stand for 10 minutes before slicing.
Serve the pie warm or at room temperature.

Variations

Add your favorite vegetables, such as bell peppers, mushrooms, or broccoli, to the filling for extra flavor and nutrients.
Experiment with different herbs and spices to customize the taste of the quiche to your liking.
Use a different type of nut or seed for the crust, such as walnuts or sunflower seeds, for a unique twist.

Cooking Tips & Tricks

Make sure to grind the oatmeal and almonds finely to create a smooth crust.

- Sautéing the vegetables before adding them to the tofu mixture helps to enhance their flavors.

- Let the quiche stand for a few minutes before slicing to allow it to set properly.

- Serve the quiche warm or at room temperature for the best taste and texture.

Serving Suggestions

Tofu Vegetable Quiche can be served on its own as a main dish, or paired with a side salad for a complete meal. It also makes a great addition to a brunch spread or potluck.

Cooking Techniques

Grinding the oatmeal and almonds into a fine powder helps to create a smooth and cohesive crust.

- Sautéing the vegetables before adding them to the tofu mixture ensures that they are cooked through and flavorful.

- Baking the quiche at a moderate temperature allows it to set properly without overcooking.

Ingredient Substitutions

If you don't have oatmeal on hand, you can use almond flour or another type of flour for the crust.

- Instead of cashews, you can use silken tofu or coconut milk for a creamy filling.

- Feel free to swap out the vegetables in the recipe for your favorites or whatever you have on hand.

Make Ahead Tips

Tofu Vegetable Quiche can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat it in the oven or microwave before serving.

Presentation Ideas

Garnish the quiche with fresh herbs, such as parsley or chives, for a pop of color and flavor. You can also add a sprinkle of nutritional yeast or vegan cheese on top for extra richness.

Pairing Recommendations

This quiche pairs well with a side salad, roasted vegetables, or a bowl of soup. It also goes nicely with a glass of white wine or a fruity iced tea.

Storage and Reheating Instructions

Store any leftovers of Tofu Vegetable Quiche in an airtight container in the refrigerator for up to 3 days. Reheat individual slices in the microwave or oven until warmed through.

Nutrition Information

Calories per serving

Each serving of Tofu Vegetable Quiche contains approximately 250 calories. This makes it a satisfying and nutritious meal option that won't weigh you down.

Carbohydrates

Each serving of Tofu Vegetable Quiche contains approximately 30 grams of carbohydrates. The oat crust provides complex carbohydrates that are a good source of energy, while the vegetables add fiber for digestive health.

Fats

This quiche is a good source of healthy fats, with each serving containing around 15 grams. The cashews and almonds in the crust provide monounsaturated fats, which are beneficial for heart health, while the tofu adds some polyunsaturated fats.

Proteins

With about 12 grams of protein per serving, Tofu Vegetable Quiche is a great plant-based source of this essential nutrient. Tofu is a complete protein, meaning it contains all nine essential amino acids that the body needs.

Vitamins and minerals

This quiche is packed with vitamins and minerals, including vitamin A from the carrots and spinach, vitamin C from the pimentos, and calcium from the tofu. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains nuts (almonds and cashews) and sesame seeds, which may be allergens for some individuals. If you have nut or seed allergies, you can easily substitute these ingredients with alternatives.

Summary

Overall, Tofu Vegetable Quiche is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious option for anyone looking to incorporate more plant-based foods into their diet.

Summary

Tofu Vegetable Quiche is a delicious and nutritious dish that is perfect for any meal of the day. With a creamy tofu filling, crunchy oat crust, and a medley of colorful vegetables, this quiche is sure to satisfy your taste buds and nourish your body. Try making this recipe for your next brunch or dinner gathering and enjoy a healthy and flavorful meal.

How did I get this recipe?

I recall the feeling of curiosity that washed over me when I found this recipe for Tofu Vegetable Quiche. It was a warm summer day, and I was rummaging through a box of old cookbooks and recipe cards that I had collected over the years. As I flipped through the pages, my eyes landed on a faded, handwritten recipe titled "Tofu Vegetable Quiche." Intrigued by the combination of tofu and vegetables in a quiche, I knew I had to give it a try.

I had always been passionate about cooking and experimenting with new flavors and ingredients. Over the years, I had learned countless recipes from various places and people - from my mother and grandmother to friends and neighbors. Each recipe held a special place in my heart, reminding me of the memories and moments shared with loved ones around the dinner table.

As I read through the ingredients and instructions for the Tofu Vegetable Quiche, I could already taste the creamy tofu filling mixed with colorful vegetables and savory herbs. The recipe called for firm tofu, bell peppers, mushrooms, onions, garlic, and a mixture of herbs and spices. It seemed like the perfect dish to serve at a summer brunch or picnic.

Excited to try something new, I gathered all the ingredients and began to prepare the quiche. I crumbled the tofu into a bowl and seasoned it with salt, pepper, and a pinch of nutmeg. In a skillet, I sautéed the chopped vegetables until they were soft and fragrant, adding a touch of soy sauce for extra flavor. Once the vegetables were cooked, I mixed them with the seasoned tofu and poured the mixture into a prepared pie crust.

As the quiche baked in the oven, the aroma of herbs and vegetables filled the kitchen, creating a warm and inviting atmosphere. I couldn't wait to taste the final result and see if the Tofu Vegetable Quiche lived up to my expectations.

When the timer dinged, I carefully removed the quiche from the oven and let it cool for a few minutes before slicing into it. The crust was golden and flaky, and the filling was creamy and packed with colorful vegetables. I took a bite and savored the flavors - the earthy mushrooms, sweet bell peppers, and savory onions combined perfectly with the rich tofu filling.

I knew I had stumbled upon a new favorite recipe. The Tofu Vegetable Quiche was a delicious and wholesome dish that was perfect for any occasion. I couldn't wait to share it with my family and friends and add it to my collection of treasured recipes.

As I sat down to enjoy a slice of the quiche with a side of fresh salad, I thought about the journey that had led me to this moment. From my childhood days spent watching my mother cook in the kitchen to the countless recipes I had learned and mastered over the years, each dish held a story and a memory that made it special.

I realized that cooking wasn't just about following a recipe - it was about creativity, passion, and love. Each time I tried a new recipe, I was adding to my culinary repertoire and creating new memories that would last a lifetime.

And so, as I finished my meal and cleaned up the kitchen, I felt grateful for the opportunity to discover the recipe for Tofu Vegetable Quiche. It was a reminder of the joy and fulfillment that cooking brought into my life, and I knew that I would continue to explore new flavors and ingredients for years to come.

As the sun began to set outside, casting a warm glow over the kitchen, I put away the recipe card for Tofu Vegetable Quiche, knowing that it would always hold a special place in my heart. And with a satisfied smile on my face, I looked forward to the next culinary adventure that awaited me.