Difference between revisions of "Spinach and mushroom quiche"

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 +
[[File:Spinach and mushroom quiche.jpeg|thumb]]
 +
[[File:Spinach and mushroom quiche3.jpeg|thumb]]
 +
 
Difficulty: 2/5
 
Difficulty: 2/5
  
Time: 1 hour and 15 minutes
+
Preparation and cooking time: 1 hour and 15 minutes
  
 
Servings: 6
 
Servings: 6
 +
 +
Cost per serving: $1.03 (total cost: $6.20)
 +
 +
Cost per 2000 kcal: $6.46
  
 
{| class="wikitable sortable mw-collapsible"
 
{| class="wikitable sortable mw-collapsible"
Line 9: Line 16:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 320         (''calories in whole recipe: 1920'')'''
+
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 337         (''calories in whole recipe: 2022'')'''
 
|-  
 
|-  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''30%'''''  
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''33%'''''  
| rowspan="3" style="background-color:#FFCEB5;"|'''''16.9g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.9g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|28%  
+
| style="background-color:#FFCEB5;"|34%  
| style="background-color:#FFCEB5;"|0.6g
+
| style="background-color:#FFCEB5;"|0.7g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|21%  
+
| style="background-color:#FFCEB5;"|24%  
 
| style="background-color:#FFCEB5;"|0.2g
 
| style="background-color:#FFCEB5;"|0.2g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|34%  
+
| style="background-color:#FFCEB5;"|37%  
| style="background-color:#FFCEB5;"|0.6g
+
| style="background-color:#FFCEB5;"|0.7g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''24%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''26%'''''  
| rowspan="3" style="background-color:#B5E6FF;"|'''''31.8g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''34.2g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
| style="background-color:#B5E6FF;"|21%  
+
| style="background-color:#B5E6FF;"|26%  
| style="background-color:#B5E6FF;"|8.3g
+
| style="background-color:#B5E6FF;"|10.2g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|23.5g
+
| style="background-color:#B5E6FF;"|24.0g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|3.1g
+
| style="background-color:#B5E6FF;"|3.4g
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''25%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''26%'''''  
| rowspan="3" style="background-color:#EDCBFF;"|'''''16.8g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''17.2g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|7%  
+
| style="background-color:#EDCBFF;"|19%  
| style="background-color:#EDCBFF;"|0.1g
+
| style="background-color:#EDCBFF;"|0.3g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
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| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
| style="background-color:#EDCBFF;"|1.6g
+
| style="background-color:#EDCBFF;"|1.7g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|155%  
+
| style="background-color:#FEE1C3; width:55px;"|158%  
 
| style="background-color:#FEE1C3; width:55px;"|1.9mg
 
| style="background-color:#FEE1C3; width:55px;"|1.9mg
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|159%
+
| style="background-color:#FEE1C3; width:55px;"|166%
| style="background-color:#FEE1C3; width:55px;"|2.1mg
+
| style="background-color:#FEE1C3; width:55px;"|2.2mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|87%
+
| style="background-color:#FEE1C3;"|88%
| style="background-color:#FEE1C3;"|14.0mg
+
| style="background-color:#FEE1C3;"|14.2mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|31%
+
| style="background-color:#FEE1C3;"|32%
 
| style="background-color:#FEE1C3;"|1.6mg
 
| style="background-color:#FEE1C3;"|1.6mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|142%
+
| style="background-color:#FEE1C3;"|147%
 
| style="background-color:#FEE1C3;"|1.9mg
 
| style="background-color:#FEE1C3;"|1.9mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|21%
+
| style="background-color:#FEE1C3;"|37%
| style="background-color:#FEE1C3;"|87.8μg
+
| style="background-color:#FEE1C3;"|148.3μg
 
|-  
 
|-  
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|0%
+
| style="background-color:#FEE1C3;"|34%
| style="background-color:#FEE1C3;"|6.5μg
+
| style="background-color:#FEE1C3;"|308.0μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|3%
+
| style="background-color:#FEE1C3;"|4%
| style="background-color:#FEE1C3;"|2.8mg
+
| style="background-color:#FEE1C3;"|3.9mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|44%  
+
| style="background-color:#FEE1C3;"|56%  
| style="background-color:#FEE1C3;"|6.7mg
+
| style="background-color:#FEE1C3;"|8.5mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|4%
+
| style="background-color:#FEE1C3;"|230%
| style="background-color:#FEE1C3;"|5.8μg
+
| style="background-color:#FEE1C3;"|276.2μg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
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|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|19%  
+
| style="background-color:#B5FFBB;"|27%  
| style="background-color:#B5FFBB;"|196.3mg
+
| style="background-color:#B5FFBB;"|272.8mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|85%  
+
| style="background-color:#B5FFBB;"|93%  
 
| style="background-color:#B5FFBB;"|0.8mg
 
| style="background-color:#B5FFBB;"|0.8mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|50%  
+
| style="background-color:#B5FFBB;"|63%  
| style="background-color:#B5FFBB;"|4.1mg
+
| style="background-color:#B5FFBB;"|5.1mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|35%  
+
| style="background-color:#B5FFBB;"|45%  
| style="background-color:#B5FFBB;"|141.0mg
+
| style="background-color:#B5FFBB;"|182.0mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|93%  
+
| style="background-color:#B5FFBB;"|109%  
| style="background-color:#B5FFBB;"|2.2mg
+
| style="background-color:#B5FFBB;"|2.5mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|52%  
+
| style="background-color:#B5FFBB;"|56%  
| style="background-color:#B5FFBB;"|368.2mg
+
| style="background-color:#B5FFBB;"|393.2mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|13%  
+
| style="background-color:#B5FFBB;"|16%  
| style="background-color:#B5FFBB;"|626.5mg
+
| style="background-color:#B5FFBB;"|777.5mg
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|60%  
+
| style="background-color:#B5FFBB;"|65%  
| style="background-color:#B5FFBB;"|33.5μg
+
| style="background-color:#B5FFBB;"|62.0μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|26%  
+
| style="background-color:#B5FFBB;"|29%  
| style="background-color:#B5FFBB;"|3.0mg
+
| style="background-color:#B5FFBB;"|3.2mg
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
|}
 
|}
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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 (as shown [https://philosophicalvegan.com/wiki/index.php/Pie_crust 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.
 
[[File:Spinach and mushroom quiche2.jpeg|300px]]   
 
[[File:Spinach and mushroom quiche2.jpeg|300px]]   
 
*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.

Latest revision as of 15:11, 11 February 2021

Spinach and mushroom quiche.jpeg
Spinach and mushroom quiche3.jpeg

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

[Collapse]Nutrition facts per serving
CALORIES PER SERVING (kcal): 337         (calories in whole recipe: 2022)
Proteins 33% 18.9g Protein: lysine 34% 0.7g
Protein: methionine 24% 0.2g
Protein: isoleucine 37% 0.7g
Carbohydrates 26% 34.2g Fibers 26% 10.2g
Net carbs n/a 24.0g
Sugars n/a 3.4g
Fats 26% 17.2g Omega-3 19% 0.3g
Omega-6 25% 4.4g
Saturated fats n/a 1.7g
Vitamin B1 158% 1.9mg Vitamin B2 166% 2.2mg
Vitamin B3 88% 14.2mg Vitamin B5 32% 1.6mg
Vitamin B6 147% 1.9mg Folate 37% 148.3μg
Vitamin A 34% 308.0μg Vitamin C 4% 3.9mg
Vitamin E 56% 8.5mg Vitamin K 230% 276.2μg
Vitamin B12 / / Vitamin D / /
Calcium 27% 272.8mg Copper 93% 0.8mg
Iron 63% 5.1mg Magnesium 45% 182.0mg
Manganese 109% 2.5mg Phosphorus 56% 393.2mg
Potassium 16% 777.5mg Selenium 65% 62.0μg
Zinc 29% 3.2mg 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.

Spinach and mushroom quiche2.jpeg

  • 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.