Tofu Onion & Spinach Quiche
Ingredients
Metric
1 tart shell or 4 mini shells, raw
120 g ~ 2 small onions, diced
90 g frozen spinach
120 ml ~ ½ cup water
400 g firm tofu
180 ml soy milk
15 g ~ ¼ cup nutritional yeast
10 g ~ 1 tbsp cornstarch
Salt & Spices:
1 tsp salt
1 tsp garlic powder
½ tsp ground coriander
½ tsp ground cumin
¼ tsp nutmeg
⅛ tsp black pepper
Optional Extra:
⅛ tsp black salt (Kala Namak)
US
1 tart shell or 4 mini shells, raw
4 oz ~ 2 small onions, diced
3 oz frozen spinach
½ cup water
13 oz firm tofu
⅔ cup soy milk
¼ cup nutritional yeast
1 tbsp cornstarch
Salt & Spices:
1 tsp salt
1 tsp garlic powder
½ tsp ground coriander
½ tsp ground cumin
¼ tsp nutmeg
⅛ tsp black pepper
Optional Extra:
⅛ tsp black salt (Kala Namak)
MAKES4 portions
PREP TIME15 minutes
COOKING TIME25 minutes
TOTAL TIME40 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Add diced onion, frozen spinach and water to a medium-sized saucepan.
2Bring to a boil and reduce heat to medium (induction #4). Saute for 5 minutes or until all the water has evaporated.
3In the meantime, add firm tofu, milk, nutritional yeast, cornstarch, salt and spices to a blender.
4Blend until smooth.
5Add tofu blend to the spinach and onions.
6Mix to combine to make the filling.
7Load the tart with the filling.
8Bake in the middle of the oven for 25 minutes.
9Transfer to a plate, sprinkle with black salt - if you like your quiche to have a slightly egg-y flavor.
Nutritional Info
Makes 4 portions
370 Calories per portion
25g protein
32g carbohydrates
7g fiber
16g fat
370 Calories per portion
25g protein
32g carbohydrates
7g fiber
16g fat
High in Vitamins B1, B2, B3, B6, Folate, A, K
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
