Tofu Quich with Broccoli Recipe

Looking for an easy Tofu quich with broccoli recipe? Learn how to make Tofu quich with broccoli using healthy ingredients.


Submitted by saallen

Makes 6 servings



from Allrecipes.com. I subbed almond meal mixed with nutritional yeast for the Parmesan I was surprised to find the frozed hash browns I'd bought were diced. They seem to have worked anyway.

Recipe Ingredients for Tofu quich with broccoli

2/3 c potatoes, diced
10 oz broccoli
1 T olive oil
1 onion, chopped
4 cloves garlic, minced
10 1/2 oz firm tofu
1/2 c soy milk
1/2 t dijon mustard
3/4 t salt
1/4 t nutmeg
1/4 t black pepper
1 T dried parsley
1 T almond meal
1 T nutritional yeast

Recipe Directions for Tofu quich with broccoli

  1. line 9 " pie plate potatoes

  2. Steam broccoli and put aside

  3. Saute onion and garlic till golden

  4. mix Broccoli into onion mixture

  5. Blend remaining ingredients in blender till smooth

  6. Mix broccoli mixture with blender mixture and

  7. pour into pie plate

  8. Bake 35-40 mintues till quiche is set

Categories

Brunch, Main Dish, Side Dish, Snacks

Nutrition Facts
Serving Size 161.5g
Amount Per Serving
Calories
116
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
331mg
14%
Potassium
402mg
11%
Total Carbohydrates
11.4g
4%
Dietary Fiber
3.2g
13%
Sugars
3.0g
Protein
7.7g
Vitamin A 7% Vitamin C 81%
Calcium 14% Iron 11%
* 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
  • No cholesterol
  • High in calcium
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement