Your Recipe

Tofu Quiche with Broccoli

Ingredient Amount Calories
Broccoli, raw 453.92g 154kcal
Onions 110g 44kcal
Tofu (Firm) 453.59g 526kcal
Garlic 12g 18kcal
Olive oil 14g 124kcal
Parsley dried 1.6g 5kcal
Nutmeg ground 0.55g 3kcal
Cayenne pepper 0.9g 3kcal
Cheese, parmesan, grated 14.125g 59kcal
Sea salt 4.5g 0kcal
Pie crust, dry mix, standard-type 229g 1186kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 (9 inch) unbaked pie crust

1 pound broccoli, chopped

1 tablespoon olive oil

1 onion, finely chopped

4 cloves garlic, minced

1 pound firm tofu, drained

½ cup soy milk

¼ teaspoon Dijon mustard

¾ teaspoon salt

¼ teaspoon ground nutmeg

½ teaspoon ground red pepper

black pepper to taste

1 tablespoon dried parsley

⅛ cup Parmesan flavor soy cheese

Directions
Preheat the oven to 400 degrees F (200 degrees C).

Bake pie crust in the preheated oven until golden brown, 10 to 12 minutes. Set aside.

Place broccoli in a steamer over 1-inch boiling water. Cover and cook until tender but still firm, 2 to 6 minutes. Drain.

Heat oil in a large skillet over medium-high heat. Sauté onion and garlic until golden. Stir in cooked broccoli and heat through. Set aside.

Combine tofu, soy milk, mustard, salt, nutmeg, ground red pepper, black pepper, parsley, and Parmesan soy cheese in a blender; process until smooth. Pour into a large bowl and stir in broccoli mixture. Transfer mixture to pie crust.

Bake in the preheated oven until quiche is set, 35 to 40 minutes. Allow to stand for at least 5 minutes before cutting.

Nutrition Facts
Portion Size 216 g | ml
Amount Per Portion 354
1480
kcal
kilojoules
% Daily Value *
Total Fat 21g 27%
Saturated Fat 4.7g 23%
Sodium 2823mg 123%
Total Carbohydrate 32g 12%
Dietary Fiber 2.5g 9%
Sugar 2.1g
Protein 12g 24%
Vitamin D 0mcg 0%
Calcium 1020mg 78%
Iron 3.1mg 17%
Potassium 370mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 32.205 mcg 4%
Thiamin [B1] 0.336 mg 28%
Riboflavin [B2] 0.269 mg 21%
Niacin [B3] 1.889 mg 12%
Pantothenic acid [B5] 0.684 mg 14%
Vitamin B6 0.28 mg 16%
Cobalamin [B12] 0.032 mcg 0%
Floate [B9] 136.43 mcg 0%
Vitamin C 70.065 mg 78%
Vitamin D 0 mcg 0%
Vitamin E 1 mg 7%
Vitamin K 82.329 mcg 69%
Betaine 0.03 mg 0%
Choline 16.64 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 31.7 g 12%
Sugars 2.1 g 4%
Dietary fiber 2.5 g 9%
Carbohydrate 11.6 g 0%
Net carbs 29.6g
Aminoacids
Nutrient Amount DV
Alanine 0.472 g 0%
Arginine 0.807 g 0%
Aspartic acid 1.182 g 0%
Cysteine 0.105 g 0%
Glutamic acid 2.688 g 0%
Glycine 0.457 g 0%
Histidine 0.275 g 0%
Isoleucine 0.499 g 0%
Leucine 0.841 g 0%
Lysine 0.516 g 0%
Methionine 0.161 g 0%
Phenylalanine 0.557 g 0%
Proline 0.825 g 0%
Serine 0.626 g 0%
Threonine 0.453 g 0%
Tryptophan 0.152 g 0%
Tyrosine 0.391 g 0%
Valine 0.559 g 0%
Minerals
Nutrient Amount DV
Calcium 1020.12 mg 78%
Copper 0.36 mg 40%
Fluoride 0.2 mcg 0%
Iron 3.07 mg 17%
Magnesium 70.65 mg 17%
Manganese 1.26 mg 55%
Phosphorus 163.05 mg 13%
Potassium 370.5 mg 8%
Selenium 24.96 mcg 45%
Sodium 2822.63 mg 123%
Zinc 1.82 mg 17%
Other
Nutrient Amount DV
Water 141.457 g 0%
Ash 8.272 g 0%