Vegan Sweet Potato, Asparagus Quiche

Hey guys!

Whenever summer comes around, I am reinvigorated with life and the desire to try out new recipes! I’d been wanting to use up some whole-wheat pie crusts I had sitting in the freezer, but figured making a dessert dish would sabotage my “get fit” summer plans, so I opted for making an eggless quiche with my favorite vegetables — it came out delicious (and quite gorgeous!).

The Cranky One’s Cliche Quiche — Eggless for Your Delight

Ingredients

• 1 tbsp. olive oil — 119 calories, 13.5g fat, 0mg sodium, 0g fiber, 0g protein
• 1 large sweet potato, chopped into bite-sized pieces — 162 calories, 0.4g fat, 65mg sodium, 5.9g fiber, 3.6g protein
• 1/2 large white onion, chopped — 32 calories, 0.1g fat, 2mg sodium, 1g fiber, 0.7g protein
• 2 cloves of garlic, pressed — 9 calories, 0g fat, 0mg sodium, 0.1g fiber, 0.4g protein
• 1 cup frozen spinach — 60 calories, 0g fat, 345mg sodium, 6g fiber, 6g protein
• 1/2 cup frozen corn — 66 calories, 0.3g fat, 4mg sodium, 2g fiber, 2.3g protein
• 10-15 frozen asparagus spears, chopped except for 4 (to top quiche) — 11 calories, 0.1g fat, 1mg sodium, 1.1g fiber, 1.2g protein (Stats on 15 spears)
• About 8 oz. firm tofu, drained (1/2 typical package) — 329 calories, 19.7g fat, 32mg sodium, 5.2g fiber, 35.8g protein
• *1 vegan egg-replacer (I use Ener-g) — 15 calories, 0g fat, 5mg sodium, 0g fiber, 0g protein
• 1 tbsp. tahini — 100 calories, 9g fat, 37.5mg sodium, 0.5g fiber, 0g protein
• 1/2 cup unsweetened almond milk — 20 calories, 1.5g fat, 90mg sodium, 0.5g fiber, 0.5g protein
• Salt and pepper to taste
• One 9″ whole wheat pie shell — 880 calories, 64g fat, 800mg sodium, 16g fiber, 16g protein
• Nutritional information for entire dish: 1,803 calories, 108.6g fat, 1,381.50mg sodium, 38.3g fiber, 66.5g protein
  
• Per 1/8 slice: 225 calories, 14g fat, 173mg sodium, 5g fiber, 8g protein
  

Directions

• Preheat oven to 400
• In a large saute pan over medium heat, saute olive oil, onion, garlic and sweet potato until onions are translucent. Add a couple teaspoon of water and cover for a couple minutes so that sweet potatoes get somewhat soft (they don’t need to get fully soft).
• Remove cover and add spinach, corn and chopped asparagus. Saute over medium-heat for a few minutes (until spinach defrosts and separates). Turn off heat.
• If you want a legit quiche texture: Put tofu, “egg,” tahini and almond milk in food processor and blend until well-combined, smooth and creamy. Then add to veggie mixture and stir together gently. If you don’t mind your quiche having a more “scrambled egg and veggies” feel, break up tofu with you hands and add straight to the veggie mixture, then stir in other ingredients gently.
• Add salt and pepper to taste and stir.
• Spoon veggie and tofu mixture into the pie crust, patting down and making sure it’s cohesive. Top with 4 aspargus spears, pressed lightly into the tofu.
• Bake for 35-45 minutes.

*You can find this in the baking aisle of Whole Foods; it’s not refrigerated. Your recipe will still come out fine without it, though!

Enjoy!

<3,

The Cranky One

Tags: eggless, quiche, Recipes, vegan entrees, vegan recipes, vegetarian entrees, vegetarian meals