Today's recipe is my first one using tofu here in the blog. That's right, it finally happened!
I don't have nothing against tofu but, to be honest, I've never been a big fan of it...
I don't like the idea that vegetarians and vegans are often associated to stereotype of people surviving on tofu or eating tofu to get their protein, which is far from being the truth. There are so many other options of plant-based protein sources, such as legumes, cereals, nuts and seeds, veggies...I survived (and thrived) the last 2 and half years as a vegan and I ate tofu maybe twice and I'm not deficient in protein for sure (I exercise a lot and I have good muscle recovery, for instance).
It is hard for me to explain why I'm not a big fan of tofu. It is not that I don't like the taste of it. When well cooked I really like it. I know that are a lot of controversy around soy and soy products but, from what I've been reading, as long as it is organic and consumed in moderation, it seems to be ok. Even though, and in spite of my scientific background, I think that there are things that science cannot explain. Lately, I've been trusting more and more on my instinct and less and less on scientific articles and studies. My instinct tells me that tofu is a "one-in-a-while" product for me.
My preferences are primarily whole plants and non-processed or minimally processed plant-based foods. I'm aware that tofu i not that process and it is quite easy to prepare from scratch. But don't get me wrong, this is only my personal preference and no judgment here towards those of you who love tofu and who include tofu on your daily menu. Rather tofu than any animal product!
Personal preferences aside, today I cooked tofu and I'm eating tofu and, from what I tasted from the quiche I prepared (which I'm trying to save for tonight's dinner), it is delicious!
The crust is crunchy and tasty, with a subtle almond touch. the filling is savory, fragrant, rich and satiating. and the quiche turned out pretty and robust, great to take to parties or picnics.
Really pleased with this tofu experiment!
Tofu Mushroom Veggie Quiche
Preparation Time: 5 minutes
Cooking Time: 15 + 40 minutes
Difficulty Level: Easy
Cost: ~7,00 € (in Portugal)
Nutritional Information (per slice): 247 Kcal, 11.8 g protein, 14.7 g carbs, 14.8 g fat
For the crust:
1 + ½ cups Organic Gluten Free Instant Oats, ground into flour (~150 g)
1 cup Almonds, ground into flour (~130 g)
1 tbsp ground Flax, thickened with 3 tbsp Water
2 tbsp Coconut Oil (or extra-virgin Olive Oil)
¼ cup Water
1 tsp dried Oregano
1 pinch Sea Salt (optional)
For the filling:
1 pack Organic Tofu (~250 g)
1 + ½ cups White Mushrooms (~80 g)
1 cup Broccoli Florets (~50 g)
2 cups Spinach (~30 g)
1 medium White Onion
2 Garlic cloves
1 piece fresh Ginger (~1 in x ½ in)
2 tbsp Nutritional Yeast (optional)
1 tsp Turmeric (optional)
1 pinch Sea Salt (optional)
1 pinch Black Pepper (optional)
1 pinch Nutmeg (optional)
To make the crust:
1. Place ground flax into a small bowl or cup, add 3 tbsp of water and give it a stir. Let it thicken for about 10-15 minutes.
2. Pre-heat the oven to 175 C/350 F.
3. Place oats into the food processor and process into flour. Transfer the flour to a medium mixing bowl.
4. Place almonds into the food processor and process into flour. Do not over-process. Transfer it to the bowl containing the oat flour.
5. Add in the dried oregano and a pinch of sea salt if using and whisk. Add in melted coconut oil (or olive oil) and the thickened flax. Stir to combine. Add gradually the water until it turns into a sticky dough (the texture should be similar to the crust of a cheesecake). Coat the base of a tart pan (mine was 14-in diameter) and press with your fingers from the center to the extremities. Place in the oven for about 15 minutes to bake. Remove from the oven and let it cool down while you prepare the filling.
To make the filling:
1. Pre-heat the oven to 400 F/ 200 C.
2. Chop finely onion, garlic cloves and ginger. Place the onion into a non-sticky pan, add in 2 tbsp of water (or vegetable stock, olive oil or coconut oil) and let it cook over medium-low heat for about 3-5 minutes or until the onion gets transparent, stirring frequently.
3. Add in chopped garlic and keep cooking for another 2-3 minutes, stirring frequently and adding more liquid whenever needed.
4. Slice the mushrooms and add them to the pan. Let them cook for about 5-8 minutes, to reduce and release their juices, stirring occasionally.
5. Add in the spinach and the broccoli florets and let them cook for 3-5 minutes, stirring occasionally.
6. Meanwhile, chop roughly the tofu into the food processor and process until it forms a cream. Add in 1-2 tbsp of water or plant-based milk if needed. Add in the turmeric and pulse to incorporate.
7. When the broccoli gets tender crispy and the spinach has reduced, season to taste with sea salt, black pepper and nutmeg and remove from heat. Add in the tofu cream and stir to combine.
8. Pour the filling over the crust and garnish with tomato slices. Place in the oven to bake for about 35-40 minutes or until the filling gets firm. Slice the quiche and serve it warm or cold.
I hope you enjoy this recipe. I really enjoyed this experience with tofu and I'll certainly have it more often here at home and on the blog!
Note: this recipe was inspired on a similar recipe from the blog Oh She Glows, with some alterations, mainly on the filling.