Estimated Nutrition (whole recipe, rough)
Counts 4 of 7 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Pastry | not in our table | 0 |
| Water | 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
- =
- 2 cup Corn flour or cornmeal
- - (yellow or blue)
- 1 cup Whole wheat pastry flour
- 6 oz Soft tofu
- 3 cup Water
- 1/2 tsp Salt
- =
Directions
1 Mix flours.
2 Crumble tofu into blender.
3 Add boiled water and salt to tofu in blender (carefully) and blend until not quite smooth.
4 (just a few pulses please).
5 Dont do this in too small blender or without lid like i did once.
6 The goal is muffins, not 2nd degree burns.
7 Add immediately to flour and mix well.
8 Spoon into muffin tins or cast iron stick trays and bake at 400 °F for about ½ hour until golden brown.
7 Mix lightly with a fork until dough forms a ball, adding more water if necessary.
8 Roll out dough between sheets of waxed paper.
9 Sprinkle sesame seeds evenly over bottom of a quiche or pie pan, then place dough in pan.
10 (if using a pie pan, fold excess dough over to form an edge about 2/4 inch thick; try to keep edge even, smooth and slightly away from the edge of pan).
11 Prick sides and bottom of crust with a fork.
12 Bake for 20 minutes, remove from oven and reduce temperature to 350 degrees.
13 Filling: heat 1 teaspoon water or oil in a skillet over medium heat.
14 Add onion and saute for 3 to 5 minutes.
15 Add garlic and saute for 30 seconds.
16 Add broccoli florettes and 1 to 2 tablespoons water, then cover.
17 Steam until broccoli is bright green and slightly tender but not soft, about 2 minutes.
18 Drain vegetables if necessary; place in prebaked pie crust and spread evenly over bottom.
19 In a blender or food processor, whip tofu, mustard, basil or rosemary, nutmeg, salt, pepper and nutritional yeast.
20 Blend 1 to 2 minutes, until very smooth.
21 Pour tofu mixture over vegetables in pie crust.
22 Place red pepper or black olives on top if desired.
23 Bake 40 minutes, until slightly puffy.
24 Allow to cool 5 to 10 minutes before slicing.
25 Serves Variation: substitute 3 cups of any vegetable for the broccoli.
26 Try lightly steamed asparagus, sauteed mushrooms and leeks, or red pepper and zucchini.