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Tag: soy-free

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Recipe: Vegan Chickpea-Vegetable Mini Quiches

Who knew that chickpea flour would make such a mean substitute for the eggy batter of a classic quiche? Apparently, they’re well aware of this in Italy where you can easily find quiche and crepe-like dishes made with chickpea flour that are called Cinque e Cinque, Farinata de Ceci or Socca. In this recipe, chickpea flour brings the fiber and protein, the veggies add delicious depth, micro-nutrients and more fiber and the nutritional yeast adds a healthy dose of b-vitamins and savory flavor.

And, can we talk about umeboshi vinegar for a moment here? I have been in love with this somewhat obscure vinegar for years. It’s salty and deeply tangy in a way that is different from traditional vinegars. I put a few drops in any recipe that needs a little extra something. I use it most often in dips, dressings and cashew cheese, and it’s a real game changer.

This recipe is pretty straightforward and is ready for the oven in about 20 minutes (depending on your vegetable chopping skills!). It’s also vegan, soy-free and gluten-free, so it makes a great dish to bring to a brunch gathering because EVERYONE will be thrilled with it, regardless of their dietary preferences. Make them on a lazy Sunday and you’ll have a super portable, filling and very healthy breakfast all week. I made them in a jumbo muffin pan (called ‘Texas-sized muffin pans’ when I ordered them- I guess they like their muffins big in Texas, too?) but you can, of course, use a mini muffin tin or regular muffin tin as well. This recipe makes 9 jumbo muffin-sized quiches or 13-15 regular muffin-sized quiches.

photo 1-1

A single chickpea quiche, in all it’s glory!

For the batter:

2 c. chickpea flour (like Bob’s Red Mill)

2  t. sea salt

1 T. nutritional yeast

1 t. dried thyme

a few grinds of black pepper

3 c. water

1 T. olive oil

1 t. umeboshi plum vinegar (can substitute lemon juice but the ume vinegar is highly recommended)

For the vegetable saute:

1 T. olive oil

1 small yellow onion, diced

1 clove garlic, minced/microplaned

1 medium sized zucchini, diced

1 carrot, diced into half-moons

6 crimini mushrooms, diced

1 cup of diced boiled sweet potato (about half a regular sized sweet potato)

5 oz baby spinach


Preheat the oven to 400 degrees. Combine all of the dry batter ingredients in a large bowl. Mix well, add water, olive oil and vinegar and whisk until well combined. The batter will be relatively thin. For the vegetable saute, put the olive oil in a large non-stick pan. Add the onion, zucchini and carrot, and cook on medium for about 5 minutes until the onions are translucent. Add the garlic, mushrooms and par-boiled sweet potato. Add a pinch of sea salt and cook for another 6-8 minutes until vegetables are softened, beginning to brown and smell wonderful. Put the baby spinach leaves on top of the saute, add about 1 T of water and cover for 2-3 minutes, until the spinach is wilted. Mix in with of the vegetables.

Add vegetable saute into batter and mix well. Scoop batter into well-oiled muffin tins. I used measuring cups for the scooping and Spectrum Coconut Oil Spray for this, and it worked wonderfully. Place in oven and bake at 400 degrees for about 20 minutes, turning once after 10 minutes. You’ll know they’re done with the tops are starting to crack and bit and the centers are set. Place on cooling rack and let cool for about 30 minutes. You can easily remove them from the muffin tin by separating the edge of quiche from the muffin tin by running a butter knife around the interior edge. Don’t try to remove them when they’re still hot to the touch because they’ll crumble.


Categories: Recipes

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