Vegan Vegetable Quiche
Healthy, because
Even smarter
Nutritional values
Tofu should not only bring variety to the plate of vegan people, but also meat-loving people profit from the tofu pleasure: It is easily digestible and therefore a boon for sensitive stomachs. Tofu is also rich in vegetable protein and can definitely keep up with most varieties.
You can of course vary the quiche with any vegetables that come to mind or depending on what else you can find in the fridge.
(Percentage of daily recommendation)
| Calorie | 186 cal. | (9 %) | ||
| Protein | 6.4 g | (7 %) | ||
| Fat | 7.13 g | (6 %) | ||
| Carbohydrates | 25.18 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.31 g | (4 %) |
| Vitamin A | 91.42 mg | (11,428 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin B₁ | 0.39 mg | (39 %) | ||
| Vitamin B₂ | 0.31 mg | (28 %) | ||
| Niacin | 2.75 mg | (23 %) | ||
| Vitamin B₆ | 0.26 mg | (19 %) | ||
| Folate | 34.27 μg | (11 %) | ||
| Pantothenic acid | 0.23 mg | (4 %) | ||
| Biotin | 1.96 μg | (4 %) | ||
| Vitamin B₁₂ | 0.37 μg | (12 %) | ||
| Vitamin C | 31.02 mg | (33 %) | ||
| Potassium | 268.06 mg | (7 %) | ||
| Calcium | 51.92 mg | (5 %) | ||
| Magnesium | 23.57 mg | (8 %) | ||
| Iron | 1.56 mg | (10 %) | ||
| Iodine | 0.45 μg | (0 %) | ||
| Zinc | 0.37 mg | (5 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Cholesterol | 0 mg |
Ingredients
- For the dough
- 200 grams Pastry flour
- 100 grams Semolina
- 50 grams soft vegan Margarine
- 1 tsp salt
- 80 milliliters Soy milk
- soft vegan Margarine (for the pan)
- Pastry flour (for the work surface)
- For the filling
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 1 orange Bell pepper
- 1 small Zucchini
- 2 Tbsps olive oil
- salt
- 4 stalks green Asparagus
- 100 grams Broccoli
- 2 Tomatoes
- 2 Tbsps Soy flour
- 250 grams Silken tofu
- 1 Tbsp Nutritional yeast
- freshly ground peppers
- 2 Tbsps freshly chopped Fresh herbs (such as rosemary, thyme, oregano)
- 3 Tbsps breadcrumbs
- Sage (for garnish)
Preparation steps
For the dough, mix flour with semolina flour, margarine, salt and about half of milk. Knead into a dough. As necessary, gradually add milk or flour until the dough has a smooth, elastic consistency. Knead well and then form into a ball. Cover dough and let rest in the refrigerator about 30 minutes.
Preheat the oven to 200°C (approximately 400°F). Butter a quiche dish.
Bring a pot of salted water to a boil. Rinse asparagus, peel lower third if necessary, cut off the ends and cut the stalks into bite-size pieces. Rinse broccoli, trim and cut into bite size pieces. Blanch asparagus and broccoli in boiling water for about 3 minutes, then rinse with cold water and drain.
Rinse tomatoes, cut into quarters and remove seeds. Peel onion and garlic and finely chop. Rinse bell peppers, trim, remove seeds and ribs and cut into strips. Rinse zucchini, trim and slice. Heat oil in a saucepan and saute onion, garlic, zucchini and bell pepper about 2 minutes.
Mix soy flour with 4 tablespoons water in a bowl. Add tofu and nutritional yeast. Mash, stir in herbs and season with salt and pepper.
Roll out the dough on a floured work surface to a shape slightly larger than the quiche pan. Place dough in quiche pan and pull up an edge. Prick the dough several times with a fork and sprinkle with breadcrumbs. Mix vegetables with the tofu mixture and spread on the dough.
Bake quiche in the oven for about 35-40 minutes until golden brown. To serve, garnish with sage and cut into pieces.
