Difference between revisions of "Spinach and mushroom quiche"
From Philosophical Vegan Wiki
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*In a blender, put all of the ingredients of the tofu filling and blend until smooth. If the mixture is not creamy enough (similar to how cream cheese would be), add a little bit of the cooking water of the vegetables until the right consistency is achieved. | *In a blender, put all of the ingredients of the tofu filling and blend until smooth. If the mixture is not creamy enough (similar to how cream cheese would be), add a little bit of the cooking water of the vegetables until the right consistency is achieved. | ||
*Stir the tofu filling into the vegetable filling until evenly distributed. | *Stir the tofu filling into the vegetable filling until evenly distributed. | ||
| − | *In a 9-inch pie plate, press the vegan pie crust and trim off any excess. Put the filling into the pie crust, giving it an even flat surface (preferably spreading it evenly with a silicone spatula) and making sure the filling stays below the level of the edge of the pie crust, as the picture below shows. | + | *In a 9-inch pie plate, press the vegan pie crust and trim off any excess. Put the filling into the pie crust, giving it an even flat surface (preferably spreading it evenly with a silicone spatula) and making sure the filling stays below the level of the edge of the pie crust, as the picture below shows. |
| + | [[File:Spinach and mushroom quiche2.jpeg|px200]] | ||
*Bake for 10 minutes, then reduce the temperature to 180°C and bake for another 40 minutes or until the top is starting to brown. Take out of the oven and let cool a little bit before serving. | *Bake for 10 minutes, then reduce the temperature to 180°C and bake for another 40 minutes or until the top is starting to brown. Take out of the oven and let cool a little bit before serving. | ||
Revision as of 13:50, 4 December 2020
Difficulty: 1/5
Time: 1 hour and 15 minutes
Servings: 6
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 320 (calories in whole recipe: 1920) | |||||
| Proteins | 30% | 16.9g | Protein: lysine | 28% | 0.6g |
| Protein: methionine | 21% | 0.2g | |||
| Protein: isoleucine | 34% | 0.6g | |||
| Carbohydrates | 24% | 31.8g | Fibers | 21% | 8.3g |
| Net carbs | n/a | 23.5g | |||
| Sugars | n/a | 3.1g | |||
| Fats | 25% | 16.8g | Omega-3 | 7% | 0.1g |
| Omega-6 | 25% | 4.4g | |||
| Saturated fats | n/a | 1.6g | |||
| Vitamin B1 | 155% | 1.9mg | Vitamin B2 | 159% | 2.1mg |
| Vitamin B3 | 87% | 14.0mg | Vitamin B5 | 31% | 1.6mg |
| Vitamin B6 | 142% | 1.9mg | Folate | 21% | 87.8μg |
| Vitamin A | 0% | 6.5μg | Vitamin C | 3% | 2.8mg |
| Vitamin E | 44% | 6.7mg | Vitamin K | 4% | 5.8μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 19% | 196.3mg | Copper | 85% | 0.8mg |
| Iron | 50% | 4.1mg | Magnesium | 35% | 141.0mg |
| Manganese | 93% | 2.2mg | Phosphorus | 52% | 368.2mg |
| Potassium | 13% | 626.5mg | Selenium | 60% | 33.5μg |
| Zinc | 26% | 3.0mg | Sodium to taste | ||
Ingredients:
FOR THE PIE CRUST
FOR THE VEGETABLE FILLING
- 1/2 thinly sliced big-sized leek
- 300g sliced mushrooms
- 300g frozen spinach
FOR THE TOFU FILLING
- 250g rinsed and drained tofu
- 2 tbsp nutritional yeast
- 1 tbsp whole-wheat flour
- 1 tsp salt
- 1/2 tsp black pepper
- 1/8 tsp turmeric (for color)
Instructions:
- Pre-heat oven to 200°C.
- In a medium-sized pot, put the leeks with a little bit of water to steam until softened. Once soft, cook stir in the mushrooms and spinach until they start softening. Sprinkle a little bit of salt and pepper, and drain any excess liquid in a small bowl. Turn off the heat and set aside.
- In a blender, put all of the ingredients of the tofu filling and blend until smooth. If the mixture is not creamy enough (similar to how cream cheese would be), add a little bit of the cooking water of the vegetables until the right consistency is achieved.
- Stir the tofu filling into the vegetable filling until evenly distributed.
- In a 9-inch pie plate, press the vegan pie crust and trim off any excess. Put the filling into the pie crust, giving it an even flat surface (preferably spreading it evenly with a silicone spatula) and making sure the filling stays below the level of the edge of the pie crust, as the picture below shows.
- Bake for 10 minutes, then reduce the temperature to 180°C and bake for another 40 minutes or until the top is starting to brown. Take out of the oven and let cool a little bit before serving.
Serving:
Cut a slice of the quiche and place on a plate. Serve with a side salad or a fresh whole-wheat bun.
