Mixed Vegetable Tofu Crustless Quiche Recipe

Looking for an easy Mixed Vegetable Tofu Crustless Quiche recipe? Learn how to make Mixed Vegetable Tofu Crustless Quiche using healthy ingredients.


Submitted by wendy5000

Makes 4 servings



Must add nutritional info from 1/4 package organic tofu as recipe couldn't analyze it.

Recipe Ingredients for Mixed Vegetable Tofu Crustless Quiche

1 large egg
6 1/2 ounces mushrooms, raw
423 g zucchini (2 very large)
370 g onion (one very large)
2 cups spinach, raw
97 g carrot (one large)
1 1/2 tsp oil

Recipe Directions for Mixed Vegetable Tofu Crustless Quiche

  1. Preheat oven to 400 degrees. Line 8 x 8 inch pan with non-stick aluminum foil.

  2. Add oil and cooking spray to large saute pan. Heat. Add carrots, saute. Add onion, saute. Add mushrooms, saute. Add zucchini, saute. Add spinach, saute. Add small amount of water to prevent sticking.

  3. Squeeze out tofu and mash throughly. Add seasonings. Add one egg. Add cooked vegetable and mix. Pour into pan.

  4. Cook at 400 degrees for 30-40 minutes.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 297.8g
Amount Per Serving
Calories
113
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
53mg
18%
Sodium
61mg
3%
Potassium
733mg
21%
Total Carbohydrates
17.3g
6%
Dietary Fiber
4.0g
16%
Sugars
7.9g
Protein
5.7g
Vitamin A 92% Vitamin C 51%
Calcium 7% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in pantothenic acid
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sugar
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