The Vegan Classic Spinach & Feta Crustless Mushroom Quiche is a tasty meal. It has 180 calories per serving. Also, you can make it in 50 minutes. You may pair this Vegan Classic Spinach & Feta Crustless Mushroom Quiche with toast, avocado, fresh fruits, roasted potatoes, fresh salad, steamed veggies, lentil soup, or with dippings. The ingredients are spinach, mushrooms, vegan feta cheese, chickpea flour, vegan milk, nutritional yeast, olive oil, garlic powder, onion powder, turmeric, salt, and black pepper. Also, you can store this dish for four days in your refrigerator. This recipe is easy to prepare as the steps are basic.
STATS:
- Preparation time: 15 minutes
- Number of calories: 180 kcal
- Cuisine: French
- Cooking time: 35 minutes
- Course: Main
- Serving size: 1 slice
- Servings: 6
- Total time: 50 minutes
- Diet: Vegan
EQUIPMENT:
- Mixing bowl
- Knife
- Cutting board
- Frying pan
- Whisk
- Baking dish
- Spatula
INGREDIENTS:
- One cup chopped spinach
- 1 cup sliced mushrooms
- Half cup of vegan crumbled feta cheese
- 1 cup chickpea flour
- One cup unsweetened vegan milk
- 2 tbsp nutritional yeast
- 1 tbsp olive oil
- Half tsp garlic powder
- 1/2 tsp onion powder
- Half tsp turmeric
- 1/2 tsp salt
- 1/4 tsp black pepper
INGREDIENT NOTES:
SPINACH:
- Spinach adds freshness to your recipe. It gives a soft texture and also provides a green color. Also, you can replace it with kale or Swiss chard.
MUSHROOMS:
- Mushrooms are the main component of your dish. We add mushrooms to add a rich and earthy flavor to your dish. It also provides meat texture to your recipe. Also, it makes your recipe satisfying. You may utilize zucchini or bell peppers as an alternative.
VEGAN FETA:
- Vegan feta is the basic component of your recipe. Also, it includes tanginess and salty flavor to your recipe. It makes the flavor of your recipe better. You may utilize tofu crumble with lemon juice and salt as another option.
CHICKPEA FLOUR:
- You use chickpea flour as the base, and it is also used instead of eggs. It also gives the firm texture to your meal. We may use smoothly blended silken tofu for a different choice.
UNSWEETENED VEGAN MILK:
- We use unsweetened vegan milk to make your recipe creamy. Also, it makes a smooth batter for your recipe. You may also utilize other kinds of unsweetened vegan milk.
NUTRITIONAL YEAST:
- Adding nutritional yeast includes a cheesy, umami taste to your meal. You can use vegan parmesan as a different option.
OLIVE OIL:
- It gives moisture and richness to your recipe. Also, it helps the vegetables cook. You can use any other neutral oil as another idea.
INSTRUCTIONS:
- Heat your oven to 180°C and add olive oil to the pan.
- Then put mushrooms in the pan and cook to make them soft.
- You will add spinach to the pan and cook it so it wilts.
- After that, place your pan on the side.
- To get a smooth mixture, mix chickpea flour and unsweetened vegan milk in a bowl.
- Now include pepper, salt, turmeric, onion powder, garlic powder, and nutritional yeast in the bowl and mix them.
- Put vegan feta and cooked vegetables in the bowl as well.
- Then grease your baking dish and include the mixture in it.
- We will bake the mixture for 35 minutes and then cool it for 10 minutes.
SERVING SUGGESTIONS:
BREAKFAST:
- Toast
- Avocado slices
- Fresh fruit
- Roasted potatoes
- Fresh salad
- Smoothies
LUNCH:
- Quinoa salad
- Soup
- Grilled vegetables
DINNER:
- Garlic bread
- Steamed veggies
- Lentil soup
TIPS:
- We will first cook the mushrooms to remove the extra moisture.
- You must cool the quiche before you cut it so it sets properly.
- Also, you can change the spice quantity according to your taste.
- We can also add extra vegetables to increase the nutrition.
STORAGE INFORMATION:
FRIDGE:
- You may store your meal in a box for four days.
FREEZER:
- Also, you can freeze slices separately for two months.
FAQs:
Should I make my recipe without chickpea flour?
- Yes, you may replace it with blended silken tofu.
Can we eat this dish in cold form?
- Yes, it tastes good in its cool form.
Why is my quiche soft on the inside?
- You may need to bake your dish for a longer time to make it firm.
NUTRITIONAL INFORMATION:
Number of calories: 180 kcal
Fiber: 4 grams
Protein: 8 g
Iron: 2.5 grams
Calcium: 120 g
Vitamin A: 2500 IU
Sodium: 320 grams
Potassium: 280 g
Net carbs: 14 grams
Total carbs: 18 g
