The spouse and I find ourselves increasingly cutting back on meat and eating more vegetarian meals. So I am always surfing around the internet looking for interesting recipes that include quinoa and/or beans.
This dish began when I surfed onto the “Gazing In” blog where author Sarah had created a toil-free quinoa crust while developing her Spinach Quinoa Quiche.
How, you may be wondering, can a crust be toil-free? Here’s how: By adding uncooked quinoa to a liquid mixture where, during cooking, the grain falls to the bottom and thickens. Neat, huh? I also found that the quinoa crust kept thickening even when quiche leftovers took a time out in the refrigerator.
Sarah’s recipe looked good and easy, but it didn’t suit someone with lactose sensitivity who was dieting. Thus began my adaptation: Using non-cow dairy products, switching to liquid egg substitute, cutting back on the cheese, and making up for the missing cheese by adding pizza sauce for a tomato flavour, etc.
So, here it is—a tasty, dieter’s vegetarian dish that’s easy as pie…er, quiche!
Quiche—that heavenly blend of crust, eggs, milk, and whatever filling—has been off my radar for years because of my lactose-intolerance. I would go out with friends and watch with envy as they ordered the quiche and salad special for lunch. Sigh (many times over).
But now, no more self-pity, thank you very much! Thanks to a helpful post from Shirley at Gluten-Free Easily on how to build a quiche, I began to re-consider my quiche options: potato instead of flour crust, soy milk instead of regular milk, liquid egg substitute instead of regular eggs, lower-calorie romano cheese instead of higher calorie other cheeses, and lots of vegetables.
My most successful experiment, thus far, has been quiche with broccoli, mushroom, and onion, and this is what I am posting today. In this quiche, I follow Shirley’s lead by using grated potato for the crust. However, you could also use use mashed potatoes or potato slices. If you do, please do some Internet research on how those crusts are prepared and cooked.
Makes 8 servings
- 2 medium-sized potatoes, peeled
- 1 bunch broccoli florets
- 2 tbsp. chicken broth powder plus ½ cup water
- 1 small yellow onion, diced
- 8 oz. of sliced mushrooms, any type (in the quiche in the photo above, I used enoki mushrooms)
- ¾ cup liquid egg substitute (approx. 3 regular eggs)
- 1 cup sheep romano cheese, grated
- ½ cup soy milk or other alternative milk
- Cooking spray
- Grate potatoes (you should have approximately 2 cups).
- Spray 9″ or 10″ pie plate with cooking spray.
- Using your fingers, spread the grated potatoes around the pie plate and as far up the sides as possible.
- Spray completed crust with cooking spray.
- Bake crust in pre-heated 425° F oven for 15-20 minutes until crust is brown and crusty around the edges.
- While crust is in the oven, make the filling.
- Steam broccoli until soft (about 10 minutes) and then chop florets into small pieces. You should have about 1 cup of florets.
- In small frying pan, heat chicken broth-water mixture until bubbling.
- Sauté onions and mushrooms in broth-water mixture until soft.
- In a large bowl, mix together egg substitute, ½ cup of the cheese, milk, broccoli, onions, and mushroom. (If your mixture seems too thick, you can add another ¼ cup of egg substitute or milk.)
- Pour into cooked potato crust.
- Top with remaining ½ cup of cheese.
- Bake in 425° F oven for 10 minutes. Lower heat to 350° and cook for 40-45 minutes or until a toothpick comes out clean.
For Weight Watchers: One serving (1 of 8 pie slices) is 2.5 points on the Points plan and 3 points on the PointsPlus plan. Note: If you want to add ¼ cup more egg substitute or milk, the addition will not significantly affect the point count.