Vegan Quiche with Tofu and Beets

by Nele Liivlaid

Ingredients

For the Crust 

  • 2 Tablespoons plus 1 teaspoon (45g) peanut butter 
  • ¼ teaspoon Himalayan salt 
  • 3 Tablespoons plus 1 teaspoon (20 g) oat bran 
  • 2 Tablespoons (20 g) raw buckwheat flour 

For the Filling 

  • 9½ oz (270g) extra-firm tofu 
  • ¼-½ teaspoon Himalayan salt 
  • ¼ teaspoon black salt 
  • Black pepper to taste 
  • 1½ teaspoons dried oregano 
  • ½ teaspoon onion powder 
  • ½ teaspoon garlic powder 
  • ½ cup water 
  • 1 level Tablespoon psyllium husks or 1½ Tablespoons ground chia seeds 
  • 1 raw beet, finely grated 
  • 1 big carrot, coarsely grated 
  • 2 Tablespoons chopped fresh rosemary 
  • 1 teaspoon soy sauce 
  • 2 cups (60 g) spinach or other leafy green (Swiss chard, kale, turnip leaves, collard greens), steamed 

Vegan Quiche

Directions

  1. Using a spoon and your hands, mix all crust ingredients into a batter. 
  2. Press crust batter into 6” (15 cm) or 6.3” (16 cm) springform cake pan. 
  3. Bake at 355°F (180°C) for 10 minutes. Let cool. 
  4. Steam spinach or other leafy greens and drain well. 
  5. Process all filling ingredients except beet, carrot, rosemary, soy sauce, and spinach into a batter. Then mix in finely grated raw beet. 
  6. Add 1 Tablespoon water and 1 teaspoon soy sauce into a saucepan to sauté. 
  7. When it starts to sizzle, add coarsely grated carrot and chopped fresh rosemary. 
  8. Sauté for 3 minutes, adding water if necessary. 
  9. Drain any excess water and top crust with a layer of sautéed carrot and rosemary. 
  10. Add spinach or other greens. 
  11. Spread the tofu-beet mixture atop the greens. 
  12. To finish it off, sprinkle some coarsely grated raw carrot and beet on top. 
  13. Bake at 350°F (175°C) for 50 minutes. Let cool before slicing. 

Note

TIP: To save time and make the quiche leaner, prepare it without crust, in which case make the carrot-spinach layer in the middle. 

Nutritional info: (1/8 recipe): 121 kcal, 5.82g carbohydrates (28.7% of kcal), 6.4g fats (47.5% of kcal), 8.9g protein (29.4% of kcal), and 2.32g fiber. 

 

ABOUT THE CHEF

Nele

Nele Liivlaid is author of PLANT-BASED MADE EASY: The Complete Practical Guide to Transitioning to Healthy Whole Food Diet. She is also a plant-based certificate graduate from eCornell and a featured blogger and researcher. On Instagram and her blog nutriplanet.org, Nele shares easy-to-follow recipes, video tutorials, and both regular and Candida/blood sugar meal plans as well as articles about healing Candida naturally.

  • Ingredients:

    For the Crust 

    • 2 Tablespoons plus 1 teaspoon (45g) peanut butter 
    • ¼ teaspoon Himalayan salt 
    • 3 Tablespoons plus 1 teaspoon (20 g) oat bran 
    • 2 Tablespoons (20 g) raw buckwheat flour 

    For the Filling 

    • 9½ oz (270g) extra-firm tofu 
    • ¼-½ teaspoon Himalayan salt 
    • ¼ teaspoon black salt 
    • Black pepper to taste 
    • 1½ teaspoons dried oregano 
    • ½ teaspoon onion powder 
    • ½ teaspoon garlic powder 
    • ½ cup water 
    • 1 level Tablespoon psyllium husks or 1½ Tablespoons ground chia seeds 
    • 1 raw beet, finely grated 
    • 1 big carrot, coarsely grated 
    • 2 Tablespoons chopped fresh rosemary 
    • 1 teaspoon soy sauce 
    • 2 cups (60 g) spinach or other leafy green (Swiss chard, kale, turnip leaves, collard greens), steamed 

    Vegan Quiche

  • Directions:
    1. Using a spoon and your hands, mix all crust ingredients into a batter. 
    2. Press crust batter into 6” (15 cm) or 6.3” (16 cm) springform cake pan. 
    3. Bake at 355°F (180°C) for 10 minutes. Let cool. 
    4. Steam spinach or other leafy greens and drain well. 
    5. Process all filling ingredients except beet, carrot, rosemary, soy sauce, and spinach into a batter. Then mix in finely grated raw beet. 
    6. Add 1 Tablespoon water and 1 teaspoon soy sauce into a saucepan to sauté. 
    7. When it starts to sizzle, add coarsely grated carrot and chopped fresh rosemary. 
    8. Sauté for 3 minutes, adding water if necessary. 
    9. Drain any excess water and top crust with a layer of sautéed carrot and rosemary. 
    10. Add spinach or other greens. 
    11. Spread the tofu-beet mixture atop the greens. 
    12. To finish it off, sprinkle some coarsely grated raw carrot and beet on top. 
    13. Bake at 350°F (175°C) for 50 minutes. Let cool before slicing. 
  • Note:

    TIP: To save time and make the quiche leaner, prepare it without crust, in which case make the carrot-spinach layer in the middle. 

    Nutritional info: (1/8 recipe): 121 kcal, 5.82g carbohydrates (28.7% of kcal), 6.4g fats (47.5% of kcal), 8.9g protein (29.4% of kcal), and 2.32g fiber. 

     

    ABOUT THE CHEF

    Nele

    Nele Liivlaid is author of PLANT-BASED MADE EASY: The Complete Practical Guide to Transitioning to Healthy Whole Food Diet. She is also a plant-based certificate graduate from eCornell and a featured blogger and researcher. On Instagram and her blog nutriplanet.org, Nele shares easy-to-follow recipes, video tutorials, and both regular and Candida/blood sugar meal plans as well as articles about healing Candida naturally.

  • Credit:

    by Nele Liivlaid

 

 

 

 

 

 

 

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