Photo: Tyrrell Fitness And Nutrition
Tofu Quiche with Broccoli
14 ingredients
20 min + 40 min
6 servings
openrecipes
"This is one of the best quiches I have eaten! It is also one of the easiest to make!"
Estimated Nutrition (whole recipe, rough)
587
Calories
32g
Protein
36g
Fat
41g
Carbs
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pie Crust | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 (9 inch) unbaked 9 inch pie crust
- 1 pound broccoli, chopped
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 4 cloves garlic, minced
- 1 pound firm tofu, drained
- 1/2 cup soy milk
- 1/4 teaspoon Dijon mustard
- 3/4 teaspoon salt
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground red pepper
- black pepper to taste
- 1 tablespoon dried parsley
- 2 tablespoons grated Parmesan cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes