Love Writes the Recipe

The Broccoli Quiche Shell Game — No Eggs Involved

Surprise! It’s tofu

Image by hcdeharder from Pixabay

On January 1, in the year 2000, my younger daughter announced that she had become a vegetarian.

Say what?

Our meat-and-potatoes-loving world was not just tipped sideways. It was flipped upside-down and stomped on.

How would we survive? I’ve shared that journey with all of you in my series “The Vegetarian Times”. When that daughter moved away from home, our old habits crept back, but we were eating a healthier balance of whole grains and poultry. Or, so I thought.

Earlier this year, our older daughter received a rather frightening diagnosis of highly aggressive breast cancer, Stage 3. Her radiation oncologist has recommended a diet that shuns meat, dairy, and eggs. The big elephant in the room is hormones — cows and hens. But it’s even more than that. Even those that are “organic” still contain agents that increase inflammation; that inflammation, over time, can contribute to cancer.

As a result, I’m once again creating new dishes for us and new ways to enjoy some of the old classics. From time to time, I will be sharing those with you.

[embed]Love Writes the Recipe Battling cancer with nutrition and lovemedium.com

Quiche has always been a favorite — it’s a blank slate that can adapt to just about any protein or vegetable hiding in your refrigerator. But the base, the thing that makes quiche so quichy is eggs.

I can handle this.

Prior to the year 2000, I’m pretty sure I had never eaten tofu (bean curd).

I know I had never cooked with it. And . . . I must admit that I was a bit reluctant to even touch it. It looked so pale and jiggly and odd. I tasted a small amount and found that it was as bland as it looked.

But now I realize that what at first made me hesitant to use tofu is now its greatest attribute. It is tasteless, and so it easily takes on the flavor of the ingredients with which it is combined.

Tofu is a perfect meat substitute. It’s a complete protein (containing all of the essential amino acids for a balanced diet), and it’s 100 percent plant-based, so not only is it good for you, but its production is eco-friendly. And it turns out that tofu can also take the place of eggs in a quiche. Here’s how.

“Guiltless” Broccoli Quiche

Equipment

• Food processor
• Plastic wrap
• Rolling pin
• 9-inch pie plate
• Fork
• Aluminum foil or parchment paper
• Pie weights or dried beans
• Large sauté pan
• Vegetable steamer

Ingredients for the Pastry Crust

• 1 cup plus 2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 cup olive oil
• 3 tablespoons ice water
• Non-stick cooking spray

Ingredients for the Filling

• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 2 teaspoons olive oil
• 1 pound of broccoli
• 1 pound (16 ounces) of firm tofu, drained
• 1/2 cup soy milk
• 2 tablespoons plant-based cheese
• 1/4 teaspoon Dijon mustard
• 3/4 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon ground black pepper

Instructions for the Pastry Crust

1. Combine the flour, salt, and baking powder in the bowl of a food processor.
2. Pulse several times to combine.
3. Stir together the oil and water; slowly pour through the feed tube with the food processor running until a dough forms.
4. Turn the dough out onto a lightly floured surface. Knead 10 times.
5. Form into a small flat disk; wrap in plastic wrap and chill for 20 minutes.
6. After the dough is chilled, roll it into a 12-inch circle on a lightly floured surface.
7. Gently ease into a 9-inch pie plate coated with cooking spray.
8. Cover with plastic wrap and chill for 10 minutes.
9. Use a fork to lightly prick the bottom of the pastry. Trim the edge of the pastry to within one inch of the rim of the baking pan. Fold under and crimp.
10. Take a sheet of aluminum foil or parchment paper and press it into the pie plate, gently pushing it right up against the pastry. Fill the sheet of foil or parchment paper with pie weights, dried beans, or even uncooked rice to hold it in place. This weight helps the pie dough hold its shape.
11. Preheat oven to 425 degrees F. (218 degrees C.)
12. Bake the pie pastry for 12 minutes. Remove from the oven and set aside.

Instructions for Making the Filling and Assembly

1. Reduce the oven temperature to 400 degrees F. (204 degrees C.)
2. Heat a large sauté pan over medium-high heat. Add the 2 teaspoons of olive oil; swirl to coat the bottom of the pan.
3. Cook the onion and garlic in the oil until softened, about 2 minutes. Remove from heat and set aside.
4. Place the broccoli pieces in a steamer basket. Steam over simmering water until very tender, about 8–10 minutes. Add to the onion mixture and set aside.
5. In a blender or food processor, puree the tofu and remaining ingredients (milk through ground black pepper) until smooth. Add the broccoli and onions and process until smooth.
6. Pour into pre-baked crust. Bake for 35–40 minutes or until the quiche is set. Allow to sit for 5 minutes before serving.

It Fooled Everyone—Even My Picky Godson

That broccoli quiche was part of a fun Sunday brunch with our two Godsons. The older one is 17 and has two hollow legs. He’ll eat anything and everything, and an hour after a meal, it looking in the fridge for something to eat.

Then, there’s his little brother — totally opposite, the pickiest little man I’ve ever met. I rarely see him really eat — I think he subsists on sunshine and the Earth’s atmosphere. But he loves and trusts me and actually gave this green-tinged food a try. Miracle of miracles, he liked it and cleaned his plate.

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