This crustless quiche is built on a silky, protein‑rich mung bean egg base, thinned with a splash of unsweetened soy or almond milk for a perfectly smooth pour. Nutritional yeast adds a savoury, cheesy depth, while a touch of baking powder lifts the batter into a light, tender set.
The vegetable medley brings colour, texture, and serious nutrition: sweet diced onion, fragrant garlic, earthy mushrooms, vibrant spinach, and juicy cherry tomatoes. A quick sauté in lemon juice or water keeps the dish completely oil‑free while unlocking flavour and softening the vegetables just enough before baking.
Once combined, the mixture bakes into a golden, custard‑like quiche that slices cleanly, reheats beautifully, and works across breakfast, brunch, lunchboxes, or a nourishing savoury snack.
Health Benefits
- High‑quality plant protein Mung beans offer a complete amino acid profile, supporting muscle repair, satiety, and steady energy throughout the day.
- Oil‑free & heart‑friendly Cooking without oil reduces total calories and supports cardiovascular health — ideal for those managing LDL or overall inflammation.
- Rich in fibre & phytonutrients Spinach, mushrooms, onions, and tomatoes deliver fibre, antioxidants, and polyphenols that help regulate digestion, support immune function, and protect cells from oxidative stress.
- Supports metabolic balance Legumes + vegetables slow glucose absorption, promoting stable blood sugar — helpful for energy regulation and metabolic health.
- Mineral‑dense nourishment Mung beans and leafy greens provide iron, folate, potassium, and magnesium, essential for nervous system function, oxygen transport, and overall vitality.
- Cholesterol‑free comfort food A satisfying alternative to traditional egg‑based quiche, perfect for anyone prioritising heart health or transitioning to WFPB eating.
Oil-Free WFPB Crustless Vegetable Quiche
Ingredients
Liquid base
- 2 cups mung bean egg mix
- ¼ cup unsweetened plant milk soy or almond work best to thin the batter slightly
- 2 tbsp nutritional yeast for extra cheesy flavour
- ½ tsp baking powder helps the quiche rise and achieve a light texture
vegetable mix
- 1 small brown onion diced
- 2 cloves garlic minced
- 1 cup button mushrooms sliced
- 2 cups fresh spinach chopped
- ½ cup cherry tomatoes halved
- 1 tbsp lemon or water for sauting
Instructions
- Preheat your oven to 180°C (350°F). Line an 8-inch or 9-inch pie dish or springform pan with parchment paper to prevent sticking without oil.
- Heat a non-stick skillet over medium heat. Add the onion, garlic, and mushrooms, splash-sautéing with a tablespoon of water or lemon juice as needed to prevent sticking. Sauté for 5–6 minutes until soft and the mushrooms release their moisture. Stir in the chopped spinach until wilted. Remove from heat.
- In a bowl, whisk together the prepared mung bean egg mix, plant milk, additional nutritional yeast, and baking powder until well combined.
- Fold the sautéed vegetable mix into the mung bean liquid mix. Pour the entire mixture into your parchment-lined baking dish. Top with the halved cherry tomatoes (cut-side up) for visual appeal.
- Bake for 35 to 40 minutes, or until the centre is firm to the touch and the edges are lightly golden.
- Allow the quiche to cool in the pan for at least 15–20 minutes before slicing. This resting time is essential for the mung bean custard to fully set.
