Let’s be real. It’s the end of week 7 with mega cardio requirements. It’s Level 4 nutrition. You’re hungry. You’re trying to figure out how to fill up and fuel up. Don’t think I’m crazy (and vegetarians/vegans rejoice) – try tofu! This recipe can be made with eggs but you’ll get a much larger serving using tofu (especially on Level 4), and it was DELICIOUS! Tofu can count as a protein or veggie!
Asparagus and Mushroom Quiche with Brown Rice Crust http://blog.fatfreevegan.com/2008/03/asparagus-and-mushroom-quiche-with.html
- 12-oz package firm/extra-firm silken tofu (or try 6 eggs?)
- ¼ cup unsweetened almond milk
- 2 tablespoons nutritional yeast – not required but makes it taste a little cheesy
- 1 tablespoon arrowroot - thickener
- ½ teaspoon onion powder
- ¼ teaspoon turmeric
- ¾ teaspoons salt
- 2 cups cooked brown rice
- freshly ground pepper, to taste
- 1 bunch asparagus (~12 oz)
- ¼ cup shallots, minced – sub onions as needed
- 1 clove garlic, minced
- 1 cup (~4 oz) sliced mushrooms
- ½ red bell pepper, chopped
- olive oil spray
Preheat oven to 350. (Set water to boil for rice if you don’t have pre-cooked rice on hand and cook it while you prep the filling.) Put first 7 ingredients (tofu/eggs through salt) into blender. Puree until completely smooth, stirring a couple of times between blending. Mix cooked rice with 3 Tbsp of tofu mixture for binding. Add black pepper to taste. Spray pie pan with cooking spray, and press rice into bottom and up the sides of the pan. Bake for 8 min. Remove from oven. Snap tough ends off asparagus and discard. Cut off top 2 inches and set aside. Chop remaining stalks into ½” pieces. Spray medium non-stick saucepan with nonstick spray and heat. Add shallots and cook for ~1 min. Add garlic, asparagus, and two Tbsp of water. Cover and cook for 2 min. Add mushrooms, bell pepper, and 2 more Tbsp water. Cover and cook 2 more min. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for 1-2 min until most liquid has evaporated. Separate out asparagus tips from the rest of vegetables (I totally forgot this step, having chopped the whole asparagus…only affects presentation). Spread vegetables (excluding asparagus tips) on top of the rice crust. Pour remaining tofu mixture over vegetables, stirring lightly to distribute it through the vegetables. Arrange asparagus tips over top and spray lightly with olive oil. Bake for 60 mins. Let cool for ~10 min before cutting. Makes 4 carb servings and can count as your protein as well. If needed, you could add some additional protein per your nutrition level, with the tofu being used as a veggie.
I know, I know. Those of you willing to try tofu are ECSTATIC right now and the rest of you are thinking, “Seriously?!” But I highly encourage you give this a try. You prep and bake once for four carb meals! Feast adventurously, feast quichy, and as always…FEAST ON!!!
~Coach Lauren
