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| Tofu Quiche |
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| Authored By: Ellen Sue Spicer of Hands On Nutrition |
| This vegetarian quiche is still elegant and rich. |
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| Diet Types: Dairy Free, Vegan, Gluten Free, Low Sodium, Sugar Free, Wheat Free, Vegetarian, Low Calorie |
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Ingredients:
- 2 pounds tofu, drained and pressed to remove moisture
- 2 cups finely chopped or torn spinach
- 1 clove garlic, minced
- 1/2 red bell pepper, minced
- 1/2 onion grated or 2-3 chopped scallions
- Spices to taste: parsley, oregano, garlic, Tamari, paprika
- Small amount of oil, tomato juice or water to saute
- sesame seeds
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| Serves: 4 |
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| Cooking Time: Over one hour |
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| Instructions: |
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In most cases , tofu should be well drained and pressed before it is to be used. It is especially important that you drain the tofu for this recipe. Wrap the tofu in a towel, or , better yet, between two plates, and then put a heavy pot on top.
Mash drained tofu with pastry blender or potato masher. Set aside. Saute garlic, onion, and pepper in a small amount of oil, tomato juice, or water. Fold into mashed tofu. Spoon into oiled pie pan or quiche pan. Bake at 350 F for about 1 hour or until top is firm and edges are browned. Sprinke with Sesame Seeds and paprika and serve.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4 |
| Amount Per Serving |
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Calories 165
Calories from Fat 70 |
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| % Daily Value* |
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| Total Fat 8g |
12% |
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| Saturated Fat 1g |
6% |
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| Mono Fat 2g |
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| Sodium 92mg |
4% |
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| Total Carbs 9g |
3% |
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| Dietary Fiber 2g |
6% |
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| Sugars 3g |
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| Protein 16g |
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| Iron |
21% |
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| Calcium |
11% |
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| Vitamin B-6 |
5% |
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| Vitamin C |
39% |
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| Vitamin E |
5% |
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| Vitamin A |
21% |
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| Selenium |
1% |
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| Manganese |
15% |
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| Copper |
25% |
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| Zinc |
11% |
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| Potassium |
16% |
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| Phosphorus |
22% |
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| Magnesium |
20% |
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| Niacin |
4% |
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| Riboflavin |
6% |
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| Thiamin |
20% |
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| Folate |
11% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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