Mushroom Spinach Vegan Quiche Healthy Recipe
For the crust
Preheat oven to 350F/180C. Place Â½ cup of whole almonds, 1 cup of rolled oats, 1 cup of whole wheat flour and Â½ tsp salt in a food processor or blender. Pulse to a flour like consistency then place in a large bowl.
Add Â½ cup of water and mix with your hands until the mixture forms a moist but firm dough (keep adding a little water if necessary). Push the dough with your fingers evenly over the base and sides of a 10 inch loose bottom flan tin. Starting from the centre of the tin, press the mixture evenly into the tin, working your way outward and up the sides. Poke a few fork holes in the dough so air can escape. Place into the oven and bake for 10 minutes or until lightly golden and firm to touch. Set aside to cool. Increase oven temperature to 375F.
For the Filing
Place 500g of tofu, Â½ cup of soy milk, Â½ tsp of nutmeg, the zest of Â½ lemon and 1 tbsp maple syrup in a food processor or blender and blend to a consistency that resembles ricotta cheese. Then place in a large bowl.
Finely dice 1 onion, finely chop 2 garlic cloves. Grate 1 zucchini. Grate 1 carrot. Slice 10 mushrooms. Finely shred 2 handfuls of spinach. Heat a frying pan on a high heat. Add Â½ cup water. Add the onion and garlic and saute until all the water evaporates. Add the mushrooms and saute until soft. Add the grated zucchini, grated carrot and spinach. Add the 1 tbsp soy sauce and saute for a couple of minutes until all the vegetables are soft.
Place the cooked vegetables into the bowl with the tofu mixture. Add 1 tsp dried oregano. Add Â½ cup of whole wheat flour. Add salt and pepper to taste. With your hands mix together really well all the ingredients in the bowl.
Place the tofu vegetable mixture into the cooked flan crust. Press down so it’s even and firm. Place the flan into the 200C/375F oven and bake for 30 minutes.
Recipe by: ifeelgood.com.au
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