This vegan tomato spinach quiche replaces traditional eggs and dairy with silken tofu and chickpea flour, creating a soft, creamy, and flavorful filling. Paired with a crisp pastry shell, it’s perfect for a light lunch, brunch, or as part of a buffet. 

FULL RECIPE:

Ingredients:

For the Pastry:

• 1¼ cups (160g) plain flour
• ½ cup (115g) cold block vegan butter, diced
• 2-3 tablespoons cold water

For the Filling:

• 14 oz (400g) silken tofu
• ¼ cup (30g) chickpea flour
• ¼ cup (4 tablespoons) nutritional yeast
• 2 tablespoons lemon juice
• 1 tablespoon white miso paste
• 1 tablespoon wholegrain mustard
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon white pepper
• 1 tablespoon olive oil
• ½ cup (120ml) unsweetened non-dairy milk
• 2 cups (60g) baby spinach, cooked and excess water squeezed out
• ½ cup fresh basil, chopped
• 10 cherry tomatoes, halved

Directions:

1. Prepare the Pastry: In a bowl, rub the vegan butter into the flour using your fingertips until the mixture resembles fine breadcrumbs. Add cold water, one tablespoon at a time, mixing gently until the dough comes together. Shape into a disc, wrap in cling film, and refrigerate for about an hour.
2. Blind Bake the Pastry: Preheat the oven to 375°F (190°C). On a lightly floured surface, roll out the pastry to fit a 9-inch (23cm) tart tin. Press the pastry into the tin, trim the edges, and prick the base with a fork. Line with baking parchment, fill with baking beans, and bake for 15 minutes. Remove the parchment and beans, then bake for an additional 10 minutes until golden.
3. Prepare the Filling: In a blender, combine silken tofu, chickpea flour, nutritional yeast, lemon juice, miso paste, mustard, garlic powder, onion powder, salt, white pepper, olive oil, and non-dairy milk. Blend until smooth. Transfer to a bowl and fold in the cooked spinach and chopped basil.
4. Assemble and Bake: Pour the filling into the baked pastry shell. Arrange the halved cherry tomatoes on top, cut side up. Bake for 35-40 minutes, or until the filling is set and slightly golden. Allow to cool slightly before slicing and serving.

Nutrition Facts:

• Calories: 230 kcal
• Fat: 13g
  • Saturated Fat: 5g
• Carbohydrates: 20g
  • Fiber: 2g
  • Sugars: 2g
• Protein: 8g
• Sodium: 350mg
• Calcium: 10% of Daily Value
• Iron: 15% of Daily Value

Why Choose a Vegan Quiche?

A vegan quiche provides all the indulgence of a traditional quiche while eliminating animal products. One of the main advantages of a plant-based quiche is its nutritional profile. Eggs, while a common source of protein, can be high in cholesterol. Replacing them with silken tofu and chickpea flour results in a cholesterol-free dish that is still rich in protein and essential amino acids. Additionally, this version includes fresh spinach and tomatoes, adding a wealth of vitamins, minerals, and antioxidants to every bite. Another reason to opt for a vegan quiche is its versatility. It can be enjoyed for breakfast, lunch, or dinner and served hot or cold. It’s also an excellent dish to prepare in advance, making it a convenient option for busy individuals and families. The quiche is perfect for brunch gatherings, picnics, or packed lunches, as it holds its shape well and remains delicious even after being refrigerated.

The Health Benefits of a Vegan Quiche

This tomato spinach quiche is not only delicious but also offers numerous health benefits. The silken tofu used in the filling is an excellent source of plant-based protein, making it a great option for those following a vegetarian or vegan diet. Tofu is also rich in isoflavones, which have been linked to various health benefits, including improved heart health and hormone balance. Chickpea flour adds an extra protein boost while also providing fiber, which aids in digestion and helps maintain a healthy gut. The addition of spinach makes this quiche an excellent source of iron and calcium, two essential nutrients for bone health and energy levels. Spinach is also loaded with antioxidants, which help combat oxidative stress and inflammation in the body. The cherry tomatoes in the recipe contribute a burst of flavor while also supplying vitamin C, lycopene, and other beneficial compounds that support immune function and skin health.

How Vegan Quiche Compares to Traditional Quiche

When comparing a vegan quiche to a traditional quiche, the most notable difference is the absence of eggs and dairy. A standard quiche relies on eggs to provide structure and richness, while dairy products such as milk and cheese contribute to the creamy texture. In this vegan version, silken tofu and chickpea flour work together to create a similar consistency. The nutritional yeast adds a slightly cheesy flavor, making it a satisfying replacement for dairy-based cheese. From a health perspective, a vegan quiche is generally lower in saturated fat and cholesterol than a traditional quiche. This makes it a heart-healthier option, especially for those looking to manage their cholesterol levels or reduce their risk of cardiovascular disease. Additionally, by using plant-based ingredients, this quiche becomes suitable for individuals with dairy allergies or lactose intolerance.

Pairing and Serving Suggestions

One of the best things about this vegan tomato spinach quiche is how well it pairs with other dishes. It can be served as a standalone meal or accompanied by a variety of sides. A fresh green salad with a light vinaigrette dressing is an excellent pairing, adding a refreshing contrast to the richness of the quiche. Roasted vegetables, such as asparagus, zucchini, or bell peppers, also make a wonderful addition to a quiche-based meal. For a heartier meal, consider serving the quiche with a side of whole-grain bread or a bowl of soup. A light tomato or vegetable-based soup complements the flavors of the quiche without overpowering it. If you are enjoying this dish for brunch, serve it with a glass of freshly squeezed orange juice or a smoothie for a nutritious and well-balanced meal.

Storage and Reheating Tips

This quiche is an excellent meal-prep option as it stores well in the refrigerator for up to four days. To store leftovers, simply cover the quiche with foil or transfer individual slices to an airtight container. When ready to eat, you can enjoy it cold or reheat it in the oven for a few minutes to restore its crispness and warmth. For longer storage, you can freeze the quiche. To do so, allow it to cool completely before wrapping it tightly in plastic wrap and aluminum foil. When ready to serve, thaw it in the refrigerator overnight and reheat it in the oven at a low temperature to ensure even warming without drying out the filling.

A Sustainable and Ethical Choice

Choosing plant-based meals like this vegan quiche is not just good for your health; it also has a positive impact on the environment. Animal agriculture is one of the leading contributors to greenhouse gas emissions, deforestation, and water consumption. By opting for plant-based alternatives, you are reducing your carbon footprint and making a more sustainable food choice.

Conclusion

Vegan tomato spinach quiche is a fantastic plant-based alternative to the traditional quiche, offering all the flavor and satisfaction without the need for eggs or dairy. It is a nutrient-dense meal that is easy to prepare, versatile, and perfect for various occasions. With its creamy tofu-based filling, crisp pastry, and vibrant combination of spinach and cherry tomatoes, this quiche is both delicious and nourishing. Not only does this dish cater to those following a vegan diet, but it also provides a healthier and more sustainable option for anyone looking to incorporate more plant-based meals into their routine. Whether you serve it for breakfast, lunch, or dinner, this quiche is sure to impress with its rich taste and wholesome ingredients. Give this recipe a try, and enjoy a flavorful, satisfying dish that is good for you and the planet.