Difference between revisions of "Spinach and mushroom quiche"
From Philosophical Vegan Wiki
| Line 4: | Line 4: | ||
Difficulty: 2/5 | Difficulty: 2/5 | ||
| − | + | Preparation and cooking time: 1 hour and 15 minutes | |
Servings: 6 | Servings: 6 | ||
Revision as of 18:17, 16 January 2021
Difficulty: 2/5
Preparation and cooking time: 1 hour and 15 minutes
Servings: 6
Cost per serving: $1.03 (total cost: $6.20)
Cost per 2000 kcal: $6.46
| 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 (as shown here).
- 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.
