Eggs are usually the main ingredient in quiche, but in this creative recipe silken tofu and oats hold the filling together. Low in calories and fat but high in protein, silken tofu is a healthy substitute that provides a creamy, moist texture. You won’t miss the eggs!
Individual Broccoli Quiche Makes: 6 quiches
Prep Time: 20 min.
Cook Time: 20 min.
Ingredients
Crust:
- 1 cup rolled oats
- 1 cup whole wheat flour
- 1/4 teaspoon sea salt
- 1/3 cup lite silken tofu, firm
- 1 teaspoon olive oil
- 1 tablespoon brown rice syrup
- 1/4 cup ice water
Filling:
- 1 teaspoon olive oil
- 3 cloves garlic, minced
- 1/3 cup chopped red onion
- 1/4 cup chopped green bell pepper
- 2 cups broccoli florets, cut to bite size pieces
- 1/3 cup dry sherry
- 3 tablespoons mellow white miso
- 1/3 cup mashed potato flakes
- 1/3 cup nutritional yeast
- 1/4 teaspoon turmeric
- 1/2 cup nonfat soymilk
- 1 tablespoon lemon juice
Directions
1. Preheat oven to 400° F. Place oats, flour and salt in food processor; pulse to mix. Add tofu and process.
2. Add oil and rice syrup and blend. With the machine running, drizzle ice water through feeding tube until the dough begins to form a ball.
3. Turn onto a lightly floured board and knead the dough a few times and shape into a ball.
4. Divide pastry into 6 equal pieces and roll out to between 1/8 and 1/4 inch thick.
5. Press each into a 4-inch tart pan and set aside.
6. Warm oil over medium high heat in a 10" frying pan for 1 minute. Add garlic, onion and bell pepper and sauté 3 minutes.
7. Add broccoli, cook 4 minutes, stirring occasionally. Set aside.
8. Place tofu in food processor and blend until smooth.
9. Place sherry in a small bowl, add miso and blend with a fork until smooth.
10. Add to the tofu with potato flakes, yeast, turmeric, soymilk and lemon juice.
11. Process thoroughly. Fold tofu mixture into broccoli mixture and spoon into each pastry-lined pan.
12. Place the quiche on a baking sheet and bake on center rack of the oven 30 minutes.
13. Serve warm.
Eggs are usually the main ingredient in quiche, but in this
creative recipe silken tofu and oats hold the filling together. Low
in calories and fat but high in protein, silken tofu is a healthy
substitute that provides a creamy, moist...
More
Dole Nutrition Institute answered:Eggs are usually the main ingredient in quiche, but in this creative recipe silken tofu and oats hold the filling together. Low in calories and fat but high in protein, silken tofu is a healthy substitute that provides a creamy, moist texture. You won’t miss the eggs!