Crustless Tofu Quiches

Light, vegan & brain healthy.  This dish a bit of a challenge but super tasty if you can manage the multi-tasking of the pan, processor & oven.  You can omit the herbs, but it won’t taste so full of life.

I made this to go with the Broccoli, Green Bean & Cherry Tomato salad.

Time : 50-60 minutes (depends on your oven)

 

Noggin Fix:

Tasty and compact these quiches pack 100%* manganese, 50% omega 3s, over 100% vitamin C and over 25% magnesium and vitamins D, B-2 and B-12.  There is a  touch (15%) of B-6 and some added iron & copper in the tofu to help with fatigue and the turmeric helps memory.  These parcels help depression & anxiety, but also fatigue, dizziness and insomnia.

*Percentages are of your Daily Recommended Allowance

Tofu Crustless Quiche

Serves 3

Ingredients

1/2 tbsp x olive oil
1 tsp x garlic, minced
1/2 cup x bell pepper, chopped
1 cup x mushrooms, chopped
1 tsp fresh chives (or one green onion), minced
1 tsp minced fresh rosemary (or 1/2 tsp. dried, crushed)
black pepper to taste

350 g x firm silken tofu, drained of water
1/4 cup x plain soya milk
2 tbsp  x nutritional yeast (check the date hasn’t expired)
1 tbsp x cornstarch
1 tsp x tahini (preferred) or cashew butter
1/4 tsp x onion powder (can omit if you have none)
1/4 tsp x turmeric powder
1/2-3/4 tsp x salt

Instructions

  1. Pre-heat the oven to 190°C.  Grease muffin cups/tray with butter or non-stick spay.
  2. In frying pan heat oil over moderate heat & sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices.
  3. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.
  4. Place the tofu, soya milk, yeast, tahini, onion powder, turmeric & cornstarch  into a food processor or blender.  Process until completely smooth and silky.
  5.  Add the tofu mixture to the vegetables and stir to combine.  Spoon equally into the muffin cups: it will fill regular muffin cups about halfway.
  6. Put the muffin pan into the oven and immediately reduce the heat to 175°C.   Bake for about 25-35 minutes depending on your oven, until the tops are golden and a knife inserted into the middle of a quiche comes out clean.
  7. Remove from the oven and allow them to cool for about 10 minutes.

2 thoughts on “Crustless Tofu Quiches

  1. Pingback: Broccoli, Green Bean & Cherry Tomato Salad | Nid's Noggin Fix

  2. Pingback: Super busy few weeks… | Nid's Noggin Fix

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