Easy vegan tofu quiche with broccoli and sun dried tomatoes

 vegan tofu quiche recipe with broccoli and sun-dried tomatoes - easy healthy and quick

I toyed with the idea of cooking a vegan quiche for a while, but for some reason didn’t get round to it until quite recently. I think I just presumed it would be a palaver to make.

But I met with family for a Sunday lunch earlier this summer and thought I’d try making one to bring along. And I was genuinely surprised at just how easy making a tofu quiche was (with the help of my quick fool-proof crust, the same one used for my trusty vegan plum tart recipe). It really is delicious too, if I do say so myself! When baked, the creamy tofu provides the perfect quiche texture, and the garlic, leek and nutritional yeast all give lovely ‘cheesy’ and umami flavours. It went down a storm with my family, with vegans and meat-eaters alike all devouring it and asking for the recipe… So here it is!

This quiche recipe is really versatile too. I’ve since made it with a variety of different vegetables - whatever I’ve had lying around - mushrooms, green peas, spinach, and roasted vegetables like courgette, aubergine, bell peppers and red onion, all work well. Best not to use veggies that contain too much water though (like fresh tomatoes) as this could result in a soggy quiche.

Nutritionally, this tofu quiche contains just a fraction of the saturated fat of a traditional quiche, with just as much protein, more fibre, more iron, and all the flavour!

 easy and healthy vegan tofu quiche recipe

Easy Vegan Tofu Quiche with Broccoli and Sun-dried Tomatoes Recipe

Ingredients (serves 6):

  • 200g whole wheat flour

  • 65ml olive oil & 1 Tbsp for frying

  • 65ml water

  • 400g block of firm tofu

  • 1 leek, thinly sliced

  • 4 cloves of garlic, minced

  • 1/2 jar of sundried tomatoes, drained and roughly chopped

  • 2 Tbsp nutritional yeast

  • 1/2 head of broccoli, par-boiled

  • 20g fresh basil

  • 1 tsp dried oregano

  • 1/2 tsp salt

  • Good pinch of black pepper

Method:

Mix the olive oil and water, using a whisk to thoroughly combine until cloudy (this is the oil emulsifying). In a separate bowl, combine 200g flour with the salt, then gently pour the oil / water mixture into it.

Knead the ingredients for a few minutes with your hands until it comes together. Roll out the dough into a round shape on a lightly floured surface with a rolling pin (or a bottle of wine!) until just bigger than your tart dish. Lightly grease your dish with olive oil, then carefully transfer the flat dough to the dish and spread it out so it neatly covers all the edges. Place the dish with the dough in the fridge to chill for 20 minutes.

Meanwhile, preheat the oven to 180C (360F) and prepare the filling.

Unwrap the tofu and press it gently between your hands over the sink to squeeze out some of the liquid, then break up the tofu into a food processor. Blitz until smooth and creamy, adding a little splash of water or nut milk if necessary to help it reach a cream cheese texture (as per picture below).

In a frying pan, heat 1 Tbsp of olive oil and gently fry the leek for a few minutes. Add the garlic, broccoli, basil, oregano, sun-dried tomatoes, nutritional yeast, and seasoning (to taste) and continue to stir for another few minutes.

Now take the pan off the heat and stir in the processed tofu until thoroughly combined. Spoon the mixture into the base and spread out evenly using the back of a spoon.

Bake the quiche for 30-40 minutes, until the quiche is firm to the touch, starting to go golden on the top, and the base is nice and crispy.

Best served warm but store any leftovers in the fridge for up to 4 days as it’s also delicious served cold or reheated.

 easy healthy vegan tofu quiche recipe
 easy healthy vegan tofu quiche recipe
 healthy vegan tofu quiche recipe
 easy vegan tofu quiche recipe broccoli leek
 healthy vegan tofu quiche recipe
 easy vegan tofu and vegetable quiche recipe
 easy vegan tofu quiche recipe
 vegan tofu quiche recipe with broccoli and sun-dried tomatoes healthy easy quick

Nutrition (per serving):

  • Protein: 13.9g (Women: 27.8% / Men: 25.3%)

  • Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

  • Calories: 328 (Women: 16.4% / Men: 13.1%)

  • Sugar: 3.3g (Women: 3.7% / Men: 2.8%)

  • Total Fats: 16.0g (Women: 22.9% / Men: 16.8%)

  • Saturated Fat: 2.0g (Women: 10.0% / Men: 6.7%)

  • Salt: 0.1g (Women: 1.7% / Men: 1.7%)

  • Fibre: 3.9g (Women: 13.0% / Men: 13.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.