Vegetable and Herb Quiche

Servings: 6     Cal: 121     Carb: 14     Fat: 3     Protein: 12


Non-stick cooking spray

1 container firm or extra firm tofu, drained well, coarsely crumbled

1 chopped onion

2 cloves garlic, minced

8 ounces sliced mushrooms

½ cup spinach

1/4 cup chopped cilantro

2 tablespoons herbs of your choice (rosemary, oregano, dill, basil, etc)

1 bell pepper

14 spears asparagus

1 roma tomato, sliced thin

2 pieces whole wheat toast

Juice from ½ lime

Spices: 1 teaspoon black pepper, 2 teaspoons curry powder, 2 tablespoons nutritional yeast



Preheat the oven to 350 degrees F.

Heat skillet with non-stick cooking spray. Add the onion and garlic and sauté until the onion is just beginning to brown. Add bell pepper and asparagus.  Remove from the skillet and set aside.

In the same skillet, cook the mushrooms over medium heat, covered, until slightly wilted and beginning to give off liquid. Drain the liquid from the pan, stir in the fresh herbs,spinach and remove from the heat.

Transfer half of the onion mixture to the container of a food processor along with the tofu and curry and process until smooth.

In a mixing bowl, combine the blended tofu, the remaining onion mixture and the mushroom-herb mixture. Mix thoroughly.

Oil a 9-inch quiche pan or pie pan. Sprinkle the bottom with the bread crumbs. Pour in the tofu-mushroom mixture and pat in. Top with sliced tomatoes.

Bake for 40 minutes uncovered, or until firmly set. Let stand for 10 to 15 minutes, then cut into wedges to serve.


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