Difference between revisions of "Spinach and mushroom quiche"

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[[File:Spinach and mushroom quiche.jpeg|thumb]]
 
[[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 11: 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
Line 56: Line 61:
 
| 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]
Line 101: Line 106:
 
|-  
 
|-  
 
| 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]
 
|}
 
|}

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

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.

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