Vegan Chard Quiche
Nutritional values
(Percentage of daily recommendation)
| Calorie | 612 cal. | (29 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 11.1 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 292 mg | (29 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the dough
- 10 grams fresh Yeast
- 1 tsp Raw cane sugar
- 200 grams Pastry flour
- 50 grams Semolina flour
- 1 tsp salt
- 2 Tbsps olive oil
- Pastry flour (for the work surface)
- olive oil (for the pans)
- For the filling
- 400 grams Swiss chard
- 1 onion
- 3 Tbsps olive oil
- salt
- peppers
- Nutmeg
- 400 grams Silken tofu
- 2 Tbsps cornstarch
- 2 Tbsps freshly chopped Fresh herbs (such as chives and parsley)
- 40 grams vegetarian grated Cheese (such as Pizza melting)
- 2 Tbsps chopped almonds
Preparation steps
For the dough, mix the yeast and sugar in 125 ml (approximately 1/2 cup) of lukewarm water. Let stand for a few minutes. Mix the flour, semolina and salt. Add the yeast mixture and oil. Vigorously knead for about 5 minutes into a smooth, elastic dough. If necessary, add more water or flour. Cover and let rest for about 30 minutes.
Preheat the oven to 180°C (approximately 350°F). Grease 4 small quiche ramekins (approximately 12 cm diameter) with oil.
Briefly knead the dough again and roll out until 3-4 mm (approximately 1/4 inch) thick on a floured surface. Cut out 4 circles, slightly larger than the ramekins, and use to line the ramekins, forming an edge.
For the filling, rinse and chop the chard. Peel and finely chop the onion. Sweat the onion in 1 tablespoon of hot oil until translucent. Add the chard and saute briefly. Remove from the heat. Season with salt, pepper and nutmeg. Pour into the ramekins.
Puree the tofu, remaining oil, cornstarch and herbs until creamy. Season with salt and pepper.
Spread the tofu mixture over the chard. Sprinkle the cheese on top and bake for about 30 minutes, until golden brown. Remove from the oven and carefully remove from the ramekins. Sprinkle with almonds. Serve hot or cold.
