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Brunch-Approved Vegan Quiche

 I love my sister, don't get me wrong. But when I found out she was going to be vegan I had a minor breakdown in my head that went something like this:

 

What will I make dinner?

How do I make sure she gets enough protein?

WHAT ABOUT PIZZA!?

 

After my brain settled down, I realized this was a great choice she was making ethically, sustainably and economically. Plus, it gave me the chance to get a little creative and try out some new recipe. I'm always recommending new plant-based recipes to my clients since our North American culture has become very meat focused. Plus, if done with the guidance of a nutrition professional, a vegan diet can be high in fibre, healthy fats, adequate in protein and just as nutritionally balanced (if not more!) than any other diet.

 

So this summer has been dedicated to the summer of plant-power! You'll notice I'll be adding lots of vegan dishes - which can be easily altered to be vegetarian or tailored to the meat-atarian. I find in our society we can easily name 5 weeknight go-to dishes that are meat-based, but how many meatless Monday variations can you list off the top of your head? 

SO, there's the end of my rant on why I'll be adding more delicious, healthy, plant-based dishes for the next few months. Let me know what you think! 

 

To start off, here's a must-try vegan quiche to impress your friends at Sunday brunch!

 

Brunch-Approved Vegan Quiche

 

Prep: 30 minutes   Cook: 50 minutes
Ingredients 

For the crust:

  • 1 c whole wheat flour

  • 3 tbsp vegan margarine 

  • 4 tsp white vinegar/lemon juice

For the quiche:

  • 1 tablespoon olive oil

  • 1 bunch green onion, chopped

  • 1 red bell peppers, chopped  

  • 1 c chopped button or cremini mushrooms

  • 1 tomato, chopped, seeds removed

  • 3 cloves garlic, minced

  • 1/2 tsp salt & black pepper

  • 1 pound extra-firm tofu (1 package), drained, pressed*

  • 3/4 c cooked/canned chickpeas

  • 1/3 c unsweetened non dairy milk

  • 1 tbsp lemon juice

  • 3/4 cup nutritional yeast

  • 1 package fresh basil

  • Sriracha hot sauce (optional)

  1. Preheat oven to 375 degrees Fahrenheit. 

  2. Mix all crust ingredients in a large, ceramic pie plate. Press against the bottom and sides to form an even crust. Cover loosely with plastic wrap and place in the fridge to chill.

  3. Heat oil in a large non-stick pan over medium heat. Add bell pepper and mushroom and sauté until onion becomes transluscent - about 5 minutes. Add the garlic and sauté until it becomes fragrant - about 2 more minutes. Set aside to cool.

  4. In a food processor, blend tofu, chickpeas, milk and lemon juice until it resembles a crumbly texture - DO NOT over mix! 

  5. In a large bowl, mix together tofu filling, cooked veggies, green onion, tomato and chickpeas. Mix until combined. 

  6. Add mixture to pie plate with crust, bake for 40 - 50 minutes until golden brown on top and around the edges. Serve warm with fresh basil and Sriracha on top.

*Pressing tofu removes excess moisture, this can be done by place in on top of folded paper towel and pressing the top with extra paper towel. It will start to crumble once excess moisture is removed

 

* Adapted from the Thug Kitchen Cookbook

Nutrition Facts (for 1/6 of quiche):

 
 

 

 

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