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Vegetable Quiche

  • Prep Time: 50 mins
  • Cook Time: 45 mins
  • Total Time: 1 hour 35 mins
  • Yield: 8 1x


  • 8 spears of asparagus
  • 1½ cups sliced mushrooms (about 5 medium cremini or white)
  • 1 medium red bell pepper, seeded and chopped (about 1½ cups)
  • 1½ teaspoons finely chopped garlic (1-2 cloves)
  • ½ cup water
  • 1 tablespoon dried Italian herb seasoning
  • 1½ teaspoons mild or medium curry powder
  • ¼ teaspoon ground turmeric
  • 2 cups chopped broccoli
  • 4 green onions, white and green parts, chopped
  • 2 packages (12.3-ounces each) firm or extra-firm Mori-Nu silken tofu (see Notes below)


  1. Preheat the oven to 350F. Line a 9-inch springform pan with parchment paper (or see Notes).
  2. To prepare the asparagus, (1) snap off the hard ends and discard, (2) cut each spear 3 inches from the tip, and (3) chop and set aside the remaining middle portions of the spears to use in step 3.
  3. Heat a soup pot on medium-high and add 1 tablespoon water. When the water starts to sputter, and the mushrooms and bell pepper, and cook while stirring for about 3 minutes, adding water as needed to prevent sticking. Add the garlic and cook while stirring for 1 more minute.
  4. Stir in the ½ cup water, Italian seasoning, curry powder, and turmeric. Add the broccoli, chopped asparagus pieces (not the 3-inch pieces), green onions, and cover. Reduce the heat to medium, and cook for 5 minutes, or until the broccoli is tender but not over-cooked, stirring once during (there should be very little liquid in the bottom). Set aside.
  5. Place the tofu into a food processor, and process until smooth. Add about 1 cup of the cooked vegetables to the food processor, and blend for about 10 seconds. Transfer the tofu-vegetable mixture to the pot of remaining cooked vegetables and stir well.
  6. Spoon into the springform pan and smooth out evenly. Place the 3-inch asparagus pieces in a circular design on top (pressing them down into the mixture just slightly; see photos below). Place the pan on a rimmed baking sheet and bake for 45 minutes, until lightly browned around the edges.
  7. Remove from the oven and allow to cool on a rack for at least 10 minutes. If using a springform pan, release and remove the outer ring before slicing and serving.


Tofu: I have found that Mori-Nu tofu is the most egg-like and it also has a more silky texture. But if you can't find this brand, you can use another brand of "firm" tofu (drain off any water from the package first).

Pan: I like a springform pan for this recipe (see photos below), but you can also use other types of pans (pie pan/plate, 8x8-inch square baking dish, round cake pan). I always line my pan with parchment paper, even if it’s nonstick, because it makes for easier clean-up of the pan later.

For extra firmness: Since tofu is high in fat, I did not find that this quiche needed any added thickener (especially as it cooled more). But if you want a super firm final result, you can mix 1 tablespoon of arrowroot powder in with a little water, and add it with the tofu when first processing it in step 5.

Get creative: If you want to add different herbs and spices, or vegetables, feel free to experiment. This recipe stands up well to variation. If you like a kick to your quiche, add some dried red pepper flakes or chopped (dried or fresh) jalapenos.

Asparagus: The asparagus is a nice garnish for this quiche. However, it will shrivel a bit during baking. If you want to avoid this shriveled look, you can steam the asparagus on the stove-top while the quiche is baking and place it on top after baking (pushing it in slightly). Just blot the steamed asparagus first so it’s not wet before placing it on the quiche.


  • Serving Size: 1 slice (1/8 recipe)
  • Calories: 73
  • Sugar: 3g
  • Sodium: 66mg
  • Fat: 1.9g
  • Saturated Fat: 0.3g
  • Carbohydrates: 6.7g
  • Fiber: 1.7g
  • Protein: 8.5g
  • Cholesterol: 0