You won’t miss the cheese. Protein-rich, low-fat tofu makes a great substitute. This quiche is surprisingly easy to make, and you can substitute other vegetables for the broccoli. Zucchini is fabulous, and we like it with red bell pepper.

Recipe Ingredients:

3 c broccoli, chopped and steamed
1 lb tofu, preferably silken
1/4 c yellow miso
1 egg
1 T Dijon mustard
1/4 c chopped onion
1/2 t kelp granules (optional)
1 t dulse granules (optional)
1 T ground sesame or flax seeds
9 inch single-crust whole wheat pie shell

Recipe Instructions:

1. While steaming the broccoli, put the tofu, miso, egg, mustard, onion, kelp, and dulse into a blender or food processor and blend until smooth and creamy. If the tofu you are using is firm, you will need to add a little water to achieve the desired consistency.
2. Add the steamed broccoli to the creamed mixture. Drain the broccoli well before adding. Mix well.
3. Pour the mixture into an unbaked 9 inch pie shell. Spread the filling against the sides of the shell. Top with ground sesame seeds.
4. Bake on the bottom rack of the oven at 350 degrees F for 40 minutes, or until firm.

About the ingredients:

Dulse is a reddish-purple seaweed with a mild, almost smoky, flavor. It’s excellent in soups, salads, and vegetable dishes. Very high in iron and great mineral spectrum. You can find this in health food stores.

Tofu is made from soybeans, and believe it or not, it is the most complete vegetable protein found in nature. This makes tofu an excellent choice in vegetarian diets. Tofu is low in calories, contains significant amounts of iron, and has no saturated fat or cholesterol. Tofu also contains soy isoflavones, which can mimic natural human estrogens. It is an extremely versatile food and absorbs flavors very well.

Miso is a fermented grain or bean paste made from ingredients such as soybeans, barley and rice. It has a salty taste, buttery texture and excellent nutritional profile for a condiment. The color, taste, texture, and degree of saltiness depend upon the exact ingredients used and the duration of the fermentation process. Miso ranges in color from white to brown. The lighter varieties are less salty and more mellow in flavor while the darker ones are saltier and have a more intense flavor. Miso is especially for the circulatory and digestive organs. It is high in protein and Vitamin B12. It is also relatively high in sodium, so use sparingly if you are on a sodium-restricted diet.

More information and recipes:

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