During pregnancy food aversions, such as eggs, can be a turn off foods such as quiche. However, this yummy vegan version can give you a great alternative that's also super healthy!
Spring brunches get an upgrade with this healthy dish! Make this for family get-togethers, potlucks, or just a weekend in. Quiches, packed with cheese, cream, and meat, are loved by many and are a comfort food indeed, but are usually not so healthy. Don’t worry though - this quiche will satisfy your comfort food cravings and provide good nutrition for you and your baby.
This yummy quiche is packed with veggies and has a hashbrown crust -- which is way easier to make and healthier. Instead of having to use multiple ingredients, roll, refrigerate and shape the crust, you can just shred potatoes and toss them in a pan with vegan butter! This quiche uses mushrooms, broccoli, spinach, and green onions. However, you can use the same amounts of any veggies you have in your fridge! It’s a great way to use leftovers and make a delicious dish.
Instead of using the traditional method of eggs, tofu is used. The texture and flavor is very similar, so vegans and non-vegans will love it!
Here is a comparison between tofu and eggs per 100 grams:
|Tofu||Eggs (generic scrambled)|
|Fat||2.70 grams||16.18 grams|
|Protein||6.90 grams||13.84 grams|
|Carbs||2.40 grams||2.08 grams|
Tofu has a third of the calories and a fifth of the fat of eggs. Eggs also take more resources (water, feed, and space) and excrete more waste than producing tofu. Many eggs are also from factory farms where animals are subjected to terrible conditions (cramped, dirty areas). Sometimes soy is seen as questionable, but Elizabeth Somer, M.A., R.D. says “During pregnancy, one to two servings of soy daily is fine” (fitPregancy). She adds that, “Besides high-quality protein, soy is a great source of folate, iron, calcium, zinc and trace minerals.”
This quiche is good for you, your baby and the earth (and it tastes amazing!).
Vegan Tofu Quiche Recipe:
4 ½ cups grated, shredded golden potatoes (about 4 medium)
2 tablespoons vegan butter or oil of choice
Salt and pepper to taste
2 cups tofu
3 tablespoons nutritional yeast
4 tablespoons hummus
2 green onions, chopped
2 cups chopped broccoli
Olive oil spray
salt and pepper
2 cups chopped mushrooms
1 big handful spinach, chopped
3 garlic cloves, chopped
1 teaspoon olive oil
- Roasted veggies: Combine chopped broccoli and green onions in a medium bowl. Spray lightly with olive oil and toss with salt and pepper. Roast at 450 F until golden brown (about 20-25 minutes).
- Hashbrown Crust: While the veggies are roasting, wash and grate the potatoes. Put the grated potatoes into a 9x13 inch glass dish and drizzle with the melted vegan butter or oil. Sprinkle with salt and pepper and toss everything by hand. Press into the pan to form a crust. Bake at 450 F until slightly golden (about 20 minutes). Remove from oven and set aside until the filling is ready.
- Sauteed Veggies: Heat up a medium pan and add the olive oil and garlic and sautee until fragrant and starting to golden. Add the mushrooms and cook until they are soft (on medium heat). Add the spinach, put heat on low, and cook covered until the spinach is lightly wilted. After everything is cooked, drain the cooking juice and save for the filling.
- Egg Filling: Blend the tofu, hummus, and nutritional yeast in a food processor. Add in the reserved cooking juice from the mushrooms.
- Fold all the veggies into the egg mixture in a large bowl. Spread over hashbrown crust and bake at 375 F for 25-35 minutes.
All Original Content. Copyright Athena Byers 2016, All Rights Reserved.