Indulge in the delectable and nutritious delight of Tofu Crustless Quiche, a culinary masterpiece that not only tantalizes your taste buds but also nourishes your body with a plethora of health benefits.
Starting with the verdant freshness of baby spinach, each leaf meticulously prepared with its stalks removed, you embark on a journey of wholesome goodness. Spinach, rich in vitamins A, C, and K, as well as iron and calcium, supports bone health, boosts immunity, and promotes healthy vision.
Infused with the aromatic essence of minced garlic, this quiche recipe not only delights your senses but also offers potent antimicrobial and antioxidant properties, supporting overall immune function and cardiovascular health.
Grated carrots add a vibrant burst of colour and a wealth of nutrients, including beta-carotene, fibre, and vitamin K1, promoting eye health, aiding digestion, and supporting heart health.
The addition of cooked peas and corn not only enhances the texture but also contributes a dose of plant-based protein, fibre, and essential vitamins and minerals, supporting muscle repair, digestion, and overall well-being.
Sliced courgette, also known as zucchini, brings a subtle sweetness and a wealth of nutrients to the table, including vitamins C and A, potassium, and antioxidants, promoting hydration, aiding digestion, and supporting healthy skin.
Silken tofu, the star ingredient of this quiche, serves as a versatile plant-based protein source, rich in essential amino acids, calcium, and iron, supporting muscle growth, bone health, and energy production.
Blended with plant milk, tofu creates a creamy base, providing a dairy-free alternative packed with nutrients, while also catering to lactose-intolerant individuals.
Diced brown onions and fragrant thyme, sprigs add depth of flavour and a wealth of health benefits. Onions are rich in antioxidants and compounds that may reduce inflammation and lower cholesterol levels, while thyme offers antimicrobial properties and may support respiratory health.
Nutritional yeast enriches the quiche with a savoury, cheese-like flavour, along with a dose of B vitamins, including B12 for vegans and vegetarians, supporting energy metabolism and nerve function.
Red capsicum, or bell pepper, adds a pop of colour and a dose of vitamin C, antioxidants, and capsaicin, supporting immune function, skin health, and metabolism.
A pinch of smoked paprika enhances the flavour profile with its smoky, slightly spicy notes, while ground turmeric brings a vibrant hue and a wealth of anti-inflammatory and antioxidant properties, supporting joint health, brain function, and overall well-being.
Dijon mustard adds a tangy kick and a dose of flavour, along with potential health benefits, including improved digestion and heart health.
Miso paste contributes a depth of umami flavour and a wealth of probiotics, supporting gut health, digestion, and immune function.
Black salt, or kala namak, not only enhances the taste but also provides a unique flavour profile reminiscent of eggs, along with essential minerals, including sodium and potassium.
Finally, freshly ground black pepper not only complements the turmeric but also aids in the absorption of its active compound, curcumin, enhancing its anti-inflammatory and antioxidant effects.
With each savoury bite of Tofu Crustless Quiche, you savour the exquisite flavours and the nourishing bounty of wholesome ingredients, promoting vitality, well-being, and culinary satisfaction.
Tofu Crustless Quiche
Ingredients
- 1 - 2 cups baby spinach stalks removed
- 6 garlic cloves minced
- ½ cup carrots grated
- ½ cup frozen peas and corn cooked
- 2 sml courgettes diced
- 240 gms slken tofu drained, broken into pieces
- ⅓ cup plant milk
- ½ cup brown onion diced
- 2 thyme sprigs
- ⅓ cup nutritional yeast
- 1 cup red capsicom diced
- 1½ tsp smoked paprika
- 2 tsp dijon mustard
- ¼ tsp ground turmeric
- 1 tsp miso paste
- ¼ tsp black salt - kala namak
- ground black pepper to release the turmeric benefits
Instructions
- Preheat oven to 200°C (410°F)
- Add a small amount of water or vegetable stock to a stock pot with garlic, onion, carrots, and dry fry until onions are transparent.
- While cooking the veggies, place the tofu, plant milk, herbs and spices in a blender and blend until smooth.
- Combine all ingredients into a large bowl and fold until combined.
- Transfer the mix into a square casserole dish around 25cm wide, then bake for 25 minutes.
- Once cooked, remove from oven and leave it to stand for 10 minutes to set before serving.
