Vegan Spinach Sun-Dried Tomato & Feta Crustless Quiche

The Vegan Spinach Sun-Dried Tomato & Feta Crustless Quiche is a tasty meal. This dish has 3 grams of fiber and 180 calories per serving. Takes one hour to prepare this dish, a perfect meal for busy days. It contains silken tofu, nutritional yeast, olive oil, cornstarch, vegan milk, lemon juice, seasonings, onion, sun-dried tomatoes, vegan feta cheese, and herbs. We may pair this dish with garlic toast, grilled zucchini, sourdough bread, orange juice, lemon green beans, or roasted baby potatoes. Include this Vegan Spinach Sun-Dried Tomato & Feta Crustless Quiche in the container to store for 4 days.

STATS:

• Total time: 1 hour
• Calories: 180 kcal
• Serving size: 1 slice
• Cooking time: 45 minutes
• Diet: Vegan
• Serving: 6
• Course: Meal
• Preparation time: 15 minutes
• Cuisine: Mediterranean

EQUIPMENT:

• 9-inch pie dish
• Blender
• Measuring spoons
• Knife
• Cutting board
• Oven mitts
• Large mixing bowl
• Small skillet
• Spatula
• Measuring cups
• Cooling rack

INGREDIENTS:

• 16 ounces silken tofu
• Half tsp dried oregano
• 1 small minced garlic clove
• Two tbsp nutritional yeast
• 1 tbsp cornstarch
• Half tsp onion powder
• 2 tbsp olive oil
• Two tbsp unsweetened plant milk
• 1 tsp garlic powder
• Half cup crumbled vegan feta cheese
• 1 tbsp lemon juice
• Quarter tsp salt
• 1 tbsp chopped basil
• 2 cups chopped spinach
• 1/3 cup chopped sun-dried tomatoes
• Quarter tsp black pepper
• 1 tbsp chopped parsley
• Quarter cup diced yellow onion

INGREDIENT NOTES:

NUTRITIONAL YEAST:

• It gives a mild cheesy taste to the quiche and makes the recipe flavorful. Include vegan Parmesan-style cheese if you do not have nutritional yeast.

SILKEN TOFU:

• This is the main ingredient that gives creamy texture to the recipe. It gets firm when we blend and bake it. You may use firm tofu as per your preference.

CORNSTARCH:

• Cornstarch gives structure to hold the shape of the quiche when we slice it. It sets the quiche without adding eggs. You may use arrowroot starch as another idea.

UNSWEETENED VEGAN MILK:

• This milk makes the tofu mixture loose and helps it blend easily. Vegan milk makes the filling soft and smooth as well. Unsweetened soy milk is a great replacement to use.

SUN-DRIED TOMATOES:

• They give tomato taste and tanginess in the recipe. Tomatoes include beautiful red pieces in the whole quiche. You may use cherry tomatoes as another option.

VEGAN FETA:

• Feta adds a tangy and cheesy taste to the quiche. It gets distributed in the quiche when we crumble it before including. Include vegan Parmesan cheese if you are not adding vegan feta.

INSTRUCTIONS:

1. First, coat the pan lightly with olive oil then heat the oven to 375°F.
2. Then warm one tsp olive oil in the skillet over moderate flame and cook onion for 3 minutes.
3. Cook garlic for 30 seconds then spinach for 2 minutes and turn off the flame.
4. Blend drained silken tofu, nutritional yeast, cornstarch, vegan milk, seasonings, and lemon juice in the blender to make the smooth mixture.
5. Put the blended tofu mixture and cooked spinach and onion mixture in the mixing bowl.
6. Include chopped sun-dried tomatoes and 3/4 vegan feta, then mix everything.
7. Then put the mixture in the dish and smooth the top, sprinkle remaining vegan feta on top.
8. Then add fresh herbs and bake the dish for 45 minutes.
9. Lastly, cool the quiche for 15 minutes, then slice it into 6 portions.

SERVING SUGGESTIONS:

SALADS:

• Mediterranean Cucumber Salad
• Greek-Style Tomato Salad
• Lemon Arugula Salad
• Simple Green Salad
• Avocado Cucumber Salad

BREAKFAST SIDES:

• Crispy Breakfast Potatoes
• Roasted Baby Potatoes
• Fresh Fruit Salad
• Vegan Breakfast Sausage
• Sautéed Mushrooms

BREAD & TOAST:

• Whole Grain Toast
• Sourdough Bread
• Garlic Toast
• Vegan Dinner Rolls
• Whole Wheat English Muffins
• SIDES:
• Roasted Asparagus
• Lemon Green Beans
• Garlic Roasted Broccoli
• Grilled Zucchini
• Roasted Cherry Tomatoes

DRINKS:

• Fresh Orange Juice
• Lemon Water
• Iced Green Tea
• Fresh Berry Smoothie
• Herbal Tea

TIPS:

• Drain the tofu properly, then include it in the recipe so the quiche does not become soft.
• Avoid including wet ingredients in the quiche as they release water and make the dish watery.
• Do not bake the quiche too much to keep the edges firm.
• Cool the dish completely so the filling sets well, then slice it to serve.

STORAGE INFORMATION:

FRIDGE:

• Put the cooled quiche in the container to store for four days.

FREEZER:

• Wrap the slices separately, then include them in the box & store for two months.

FAQs:

Is this recipe completely vegan?

• Yes, all the ingredients included in this quiche are completely vegan.

How to prepare this quiche less soft?

• Increase the baking time and cool the quiche completely to make it less soft, as it gets firm after cooling.

Will I include extra vegetables in this quiche?

• Yes, you may add mushrooms, roasted bell peppers, broccoli, zucchini, or green onions.

Can I make this dish without using oil?

• You may omit oil from the tofu mixture and cook vegetables with water for the oil-free version.

NUTRITIONAL INFORMATION:

Iron: 2 g

Total carbs: 10 g

Vitamin A: 4,800 IU

Fiber: 3 g

Calcium: 120 g

Protein: 10 g

Calories: 180 kcal

Net carbs: 7 g

Sodium: 420 g

Potassium: 300 g