Vegetarian quiche recipes and information
Vegetarian quiche is basically a very tasty baked pastry pie dish made with eggs. It is a baked, open-faced flour pastry crust, with eggs, milk, and either meat and cheese, or vegetables, combined, to make a delicious breakfast, lunch, dinner, or side dish.
Quiche can be served hot or cold, and while the base of the filling consists of eggs to hold it together, almost any ingredient can be added to create a quiche of your own taste.
Vegetarian quiche recipe
The basic quiche recipe is to make a pie crust, with vegetable oil, flour, and water, and bake as directed. You will beat 4-6 eggs or Silken Tofu, adding up to ¼ cup of milk or soy milk to the beaten eggs. You will mix 1-2 cups of selected ingredients such as meat substitutes or vegetables into the eggs, pour mixture into the baked crust, and bake again at 325 degrees for approximately 40 minutes. Quiche is fun and easy to make, and you can style it to your own taste. There are thousands of vegetarian quiche recipes to use, or you can make up your own.
Examples of great vegetarian quiches are:
- broccoli and rice quiche
- spinach and cheese quiche
- broccoli and mushroom quiche
- vegetable and cheddar quiche
- spinach and swiss cheese quiche
- salsa and cheese quiche
- asparagus and cheese quiche
- apple and cheddar quiche
- leek quiche
- …and even hashbrown quiche
The type of combinations and ingredients are endless. Because meats added to quiches usually give the flavor, spices such as basil, cloves, parsley, garlic, pepper, onion, oregano, pepper, salt and mustard may be used to flavor the quiche, to complement the main ingredients.
Different types of vegetarian call for different quiche recipes
Before making a vegetarian quiche, you may need to know the type of vegetarian that you are serving. This is important, in order to substitute ingredients. There are actually three main types of vegetarians.
Lacto-ovo vegetarians do not consume any beef, pork, poultry, fish, shellfish, or animal flesh, but do eat eggs and dairy products. Lacto-ovo vegetarian quiche is really simple since eggs can be used.
Lacto-vegetarians do not eat meats, and do not eat eggs, but do consume dairy products. Lacto-vegetarian quiche involves using egg substitutes, but it is still possible to create a fantastic quiche for lacto-vegetarians.
Ovo-vegetarians do not eat any meat or dairy products, but do eat eggs. Ovo-vegetarian quiche involves using milk substitutes, but it is still easy to create a fantastic quiche for lacto-vegetarians.
One thing that all types of vegetarians have in common is that they do not eat meats, so you will be designing your quiche around vegetables and seasonings.
Egg and milk substitutes for vegetarian quiche
If you or your guests do not eat eggs, then some substituting must be made, because eggs are the main feature of quiche. Silken Tofu is the preferred egg substitute for dishes such as quiche, however, it may make the quiche heavier than regular eggs. Because many vegetarians do not use milk products, milk may be substituted with soy milk, almond milk, or rice milk. Vegetarian cheeses or yogurt cheese may also be used.
Meat substitutes for vegetarian quiche
Many non- vegetarian quiches are made with bacon, ham, sausage, or other meat combinations. To replace the meat in the vegetarian quiche, there are many alternatives such as:
Nuts: walnuts, almonds, and peanuts are a source of iron and omega 3. They are high in protein and fiber, but they are also full of calories, and sodium if salted.
Soy: Soy will add texture to the vegetarian quiche, as a meat would. Soy has protein, and is low in fat and cholesterol, and is believed to have cancer fighting properties.
Bulgur wheat: This is a form of wheat which is considered whole grain at times. It is substitute for meatloafs, and sausages most often. It is fibrous, has a low glycemic index, and contains protein potassium, and iron.
Eggplant: This is great for vegetarian quiche as well as for meatless lasagnas, pastas, and chicken dishes. Eggplant is a good source of fiber, antioxidants, B vitamins, and potassium.
Tofu: Tofu is bean curd which is made from coagulated soy milk. It is soft and gelatinous, and although tofu has no taste, it can add texture to the quiche, as a meat would, and is a good source of protein.
Portobello mushrooms: These may be substituted for meat, and have a meaty texture. They are low in cholesterol and fat, and are a source of protein and other nutrients.
Legumes: Beans, peas, and lentils, are all high in protein, folate, iron, magnesium, and potassium.
Tempeh: This is a soy product from Indonesia, made from cooked, and fermented soybean, which may be substituted for meats. It can be baked, steamed, deep-fried, or sauteed, and provides iron, calcium, protein, and vitamin B12.
Hopefully this article will inspire you to create fantastic healthy vegetarian quiche meals.