Broccoli quiche without the guilt
In the year 2000 our younger daughter announced that she had become a vegetarian.
For a meat-and-potatoes loving family this was more than a bit of a shock. How would we survive!?
....Well, as the "chief cook" in the household (aka Mom) I searched online for recipes that would remove animal carcass from our daily diet but still provide the nutrients we need on a daily basis. And so I reluctantly became friends with tofu.
Equipment you will need
- Food processor
- Plastic wrap
- Rolling pin
- 9-inch pie plate
- Aluminum foil or parchment paper
- Pie weights or dried beans
- Large sauté pan
- Vegetable steamer
Ingredients for pastry crust
- 1 cup plus 2 tablespoons all-purpose flour
- 1/4 tsp. salt
- 1/4 tsp. baking powder
- 1/4 cup olive oil
- 3 tablespoons ice water
- Non-stick cooking spray
Instructions for pastry crust
Combine flour, salt, and baking powder in bowl of a food processor.
- Pulse several times to combine
- Stir together oil and water; slowly pour through feed tube with food processor running until dough forms.
- Turn dough out onto a lightly-floured surface. Knead 10 times.
- Form into a small flat disk; wrap in plastic wrap and chill 20 minutes.
- After the dough is chilled, roll into a 12-inch circle on lightly-floured surface.
- Gently ease into a 9-inch pie plate coated with cooking spray.
- Cover with plastic wrap and chill for 10 minutes.
- Use a fork to lightly prick the bottom of the pastry. Take a sheet of aluminum foil or parchment paper and press it into the pie plate, gently pushing it right up against the pastry. Fill the sheet of foil or parchment paper with pie weights, dried beans or even uncooked rice to hold it in place. This weight helps the pie dough hold its shape.
- Bake the pie pastry for 12 minutes. Remove from the oven and set aside.
Ingredients for quiche filling
- 1 9-inch pie crust, (as described above)
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 tsp. olive oil
- 1 lb. broccoli
- 1 lb. firm tofu, drained
- 1/2 cup milk
- 2 tablespoons Parmesan cheese
- 1/4 tsp. Dijon mustard
- 3/4 tsp. salt
- 1/4 tsp. ground nutmeg
- 1/2 tsp. ground black pepper
Instructions for quiche filling
- Reduce oven temperature to 400 degrees F.
- Heat a large saute pan over medium-high heat. Add the 2 tsp. olive oil; swirl to coat the bottom of the pan.
- Cook the onion and garlic in the oil until softened--about 2 minutes. Remove from heat and set aside.
- Place the broccoli pieces in a steamer basket. Steam over simmering water until very tender--about 8-10 minutes. Add to onion mixture and set aside.
- In blender or food processor, puree the tofu and remaining ingredients (milk through ground black pepper) until smooth. Pour into bowl.
- Stir in broccoli and onion mixtures. Combine well.
- Pour into pre-baked crust. Bake for 35-40 minutes or until quiche is set. Allow to sit for 5 minutes before serving.
What is tofu?
Prior to the year 2000 I am pretty sure I had never eaten tofu (bean curd). I know I had not cooked with it. I must admit that I was a bit reluctant to even touch it. It looked so pale and giggly and odd. I tasted a small amount and found that it was as bland as it looks.
But now I realize that what at first made me hesitant to use tofu is now it's greatest attribute. It is so bland, and so it easily takes on the flavor of the ingredients with which it is combined.
Tofu is a perfect substitute for meat. It is a complete protein (containing all of the essential amino acids for a balanced diet.) It is 100 percent plant-based, so not only is it good for you, but its production is eco friendly.
© 2014 Carb Diva
More by this Author
"Meaty" but meatless chili that doesn't rely on soy protein or frozen veggie crumbles. This would be great to have on Super Bowl Sunday.
Making your own ravioli is easy using these simple instructions.
Do you have a long gift list? A gift from your kitchen might be the answer. But what if you're also short of "talent in the kitchen"? No need to be a Master Chef to make these treats.