Healthy Recipes
Authored By:  Ellen Sue Spicer of Hands On Nutrition
This vegetarian quiche is still elegant and rich.
Diet Types: Dairy Free, Vegan, Gluten Free, Low Sodium, Sugar Free, Wheat Free, Vegetarian, Low Calorie
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
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    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 
    Calories 165
    Calories from Fat 70
     % Daily Value*
    Total Fat 8g12%
      Saturated Fat 1g6%
      Mono Fat 2g 
    Sodium 92mg4%
    Total Carbs 9g3%
      Dietary Fiber 2g6%
      Sugars 3g 
    Protein 16g 
    Iron21%
    Calcium11%
    Vitamin B-65%
    Vitamin C39%
    Vitamin E5%
    Vitamin A21%
    Selenium1%
    Manganese15%
    Copper25%
    Zinc11%
    Potassium16%
    Phosphorus22%
    Magnesium20%
    Niacin4%
    Riboflavin6%
    Thiamin20%
    Folate11%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.