Welcome, food aficionados and heart-conscious cooks! Today, let’s embark on a delightful culinary journey to create a dish that is as healthy as it is delicious – the Tofu and Broccoli Quiche. This is a magnificent medley of nutritious tofu and beautiful broccoli nestled in a harmoniously balanced quiche that promises not just a treat to your taste buds, but also a boost to your health.
Ingredients List
Crafting this heart-healthy Tofu and Broccoli Quiche requires a simple selection of ingredients:
– A block of firm tofu (14 ounces)
– 2 cups of chopped broccoli florets
– 1 medium onion, diced
– 3 cloves of garlic, minced
– A dash of salt and pepper
– 1/2 cup of nutritional yeast
– 1 teaspoon of turmeric
– 1/2 teaspoon of paprika
– 1/2 cup of unsweetened almond milk
– A homemade or pre-made pie crust
РOlive oil for saut̩ing
Instructions
1. Preheat your oven to 350°F (180°C). Lightly grease your pie dish and place the pie crust in it.
For your tofu delight, pan-fry the onion and garlic on medium heat with a tablespoon of olive oil until they become golden and aromatic. Then, add the broccoli florets and cook until they are bright green and slightly tender.
Blend the tofu, nutritional yeast, almond milk, and spices until smooth. Fold in the sautéed vegetables.
Pour the mixture into the pie crust and smoothen the surface. Bake for 45 minutes or until the quiche is firm and the crust is golden.
Cooking Time & Servings
This recipe will take about an hour of your time (15 minutes for preparation and 45 minutes for baking), yielding a deliciously healthy dish good for 6 servings.
Nutritional Information
Our Tofu and Broccoli Quiche is not just tasty but is a nutritional powerhouse. Each slice is packed with proteins and dietary fiber from the tofu and broccoli. The rich amount of nutritional yeast provides essential B vitamins, including B12. As well as tofu and broccoli containing CoQ10, a beneficial nutrient for heart and overall body health.
Tips and Tricks
While our recipe is pretty straightforward, here are a few tips and tricks for perfecting the Tofu and Broccoli Quiche. Feel free to substitute almond milk with soy milk or any dairy substitute that you prefer. You can also add other veggies to the mix like bell peppers or spinach to tailor the taste to your liking.
Finally, as this dish comes together, it serves as a testament to how wholesome ingredients can create a tasting wonder.
We encourage you to treat yourself and your loved ones with this Tofu and Broccoli Quiche. Create it, savor it, and share the love of heart-healthy food. We would love to see how your culinary venture turned out. Join the conversation; your feedback will be the cherry on top of our culinary journey.
Frequently Asked Questions
– Can I make the quiche gluten-free?
– Can I freeze the quiche for later?
– Can I use other vegetables in this recipe?
– What can I substitute for tofu in the recipe?
– Can I use store-bought pie crust for this recipe?
Engage your creative cooking whims and join us in crafting this scrumptious, heart-friendly dish- the Tofu and Broccoli Quiche. Allow us to answer any queries you may have along the way, illuminating your path to a fantastic food discovery. Let’s get cooking, folks – your taste buds and heart, both will thank you!
