Delicious Quiche: No Eggs, No Dairy, No Kidding!
Eggs are inextricably associated with Easter… however eggs have been colored, exchanged and eaten as an element of the rites of spring long before the Christian era.
Quiche can be a perfect menu item for Easter Brunch and this vegan quiche contains none of the artery clogging saturated fat and cholesterol of the traditional ingredients.
Quiche is thought of as a complex French classic that requires a bit of skill and lots of fatty ingredients. While there are several variations of the basic theme, the rich custard base is a constant.
Traditionally, high-fat ingredients loaded with cholesterol, such as cream, eggs and cheese are baked in a rich pastry shell. Certainly, quiche made in this way would be considered far too heavy in fat, calories and cholesterol for today’s health conscious cook.
There is a far better way to produce light and lovely quiche with all the flavor and texture of the heart-heavy standard. And this delightful quiche is as good for you, as it is good for the planet.
How can you make quiche without eggs or dairy products? Custard, by its very definition is a dish made with milk and eggs. And doesn’t the crust need a lot of fat in order to make it tender? Not in this tasty version. Very low in fat and entirely cholesterol free, our quiche is rich tasting and flavorful without any artery clogging animal products.
The filling is made with wholesome, plant-based alternatives that come together brilliantly to mimic the flavor and character of classic quiche. This fabulous dish is easy to make and baked in 4¾ inch tart pans for convenient individual servings.
Individual Broccoli Quiche
The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser 2002
Quiche is a great way to use up leftovers. Variation: replace broccoli with 2 cups of spinach, asparagus or a combination of mixed veggies.
1 cup rolled oats
1 cup whole wheat flour
1/4 teaspoon sea salt
1/3 cup lite silken tofu, firm
1 Tablespoon olive oil
1 Tablespoon frozen apple juice concentrate
1/4 cup ice water
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 1 inch
1 (12.3 ounce) package lite silken tofu
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 enriched soymilk
1 Tablespoon lemon juice
Preheat oven to 400° Place oats, flour and salt in food processor, pulse to mix. Add tofu and process. Add oil and juice concentrate and pulse to blend. Drizzle in ice water with the machine running, until the dough begins to form a ball. Turn onto lightly floured surface. Knead the dough a few times and shape into a ball. Divide pastry into 6 equal pieces. Roll each to 1/8 to 1/4 inch thick with a rolling pin and press into the tart pans. Set aside.
Heat oil in a 10-inch frying pan, over medium high heat for 1 minute. Add garlic, onions and peppers. Saute 3 minutes, add broccoli, cook 4 minutes, remove from heat and set aside. Place tofu in food processor and blend until smooth. Place the sherry in a small bowl, add miso and blend with a fork. Add to the tofu with potato flakes, yeast, turmeric, soymilk, and lemon juice. Process thoroughly. Fold tofu mixture into the broccoli and spoon into each pastry lined pan. Place the quiche on a baking sheet and bake on the center rack for 30 minutes.
Nutrition Analysis: per individual quiche
Protein: 17g, Carbohydrate: 40g, Fiber: 6g, Fat: 6 g, Cholesterol: 0 mg, Calcium: 62 mg, Sodium: 481 mg,
Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy. Follow Marie on Facebook and Twitter