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Zucchini Wrapped Mini Vegan Quiches

Pure-Ella-Zucchini-wrapped-mini-vegan-quiches

Once a while…. it’s nice to make something really special for breakfast or lunch… or something in between – someone clever called ‘brunch’. Yes, these little babies would be lovely served up for a spring or summer brunch or wrapped up for a picnic, or grabbed on the go for lunch at work (they do freeze well). These Zucchini Wrapped Mini Vegan Quiches are wonderful little small portions that are filled with flavour and packed with protein and lots of good nutrition. What’s more is that they are just so darn cute they instantly make a plain-old meal – very special and delicious ;)

So what’s in a Vegan quiche, you ask? If a quiche, is completely egg based – and you already know that vegan food excludes all animal products. Ok, so perhaps the French would literally egg my house if  they knew…. the egg replacement in this dish is Tofu ;) But I must say, that all combined with the rest of the ingredients, it is really a delicious alternative to an egg-based quiche.

I especially love the idea of using the muffin pan with zucchini circles around the perimeter of each cup to form little round cakes! This way, little individual portions are created making this a really great dish to serve for a single somebody or a houseful of guests. Here’s the recipe:

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ZUCCHINI WRAPPED MINI VEGAN QUICHES

{vegan & gluten-free}

Ingredients

  • 1 package of firm organic tofu, drained
  • 4 tbsp of Vegan Mayo
  • 3 medium zucchinis, 2 sliced on mandolin, 1 diced
  • 1/2 red pepper, diced small
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • bunch of fresh chives or green onion
  • 1/4 cup soy milk
  • 1 tbsp cornstarch or potato starch
  • 1 tbsp tahini (sesame paste)
  • 1/4 teaspoon onion powder
  • 1/2 tsp sea salt
  • 1/2 tsp black salt* (optional – if you can find it, if you don’t have it, use 1/4 tsp ground turmeric powder instead)
  • 1/4 tsp fresh ground pepper

- cooking oil spray or parchment paper for base
* black salt is an amazing nutritional mineral that has the smell and taste of eggs – naturally. Look for it in Indian food markets.

Directions:

In a large saucepan, saute the onions, garlic, red pepper, 1 diced zucchini, cook for about 5 minutes until softened but not overcooked. Set aside to cool.

Slice the 2 zucchinis on a mandolin lengthwise or cut with a paring knife as thinly as possible. (the slim ends close to the edge, cut up and add to your vegetable pan). Position them in a muffin pan – see photo.

In a food processor, mix all the other ingredients: the tofu, mayo, tahini, cornstarch, soy milk and spices. Scoop this mixture out onto a large bowl, add the cooked vegetables, green onions or chives,  mix to combine, taste and adjust your spices if you wish.

(spray the muffin pan with oil spray – or cut round disks of parchment paper/ wax paper and add them to the bottom of each cup – so it’s easier to take them out).

Scoop the tofu batter onto each zucchini cup. Bake at 350 F for 30 minutes. Makes 12 pcs. Garnish with lots of chopped green onions or chives.

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I was very happy with how these turned out. I will be making these again soon! Great to serve for a brunch or anytime you’re looking for a healthy alternative to a quiche.

If you’re pressed for time, make the tofu batter with veggies the night before, store in the refrigerator and bake in the zucchini cups in the morning.

For some of you (my vegan friends) this recipe will sound amazing – but I’m sure many of you may not be keen on making all tofu “quiche” cakes. If you eat eggs – I don’t want you running your mouse to the little X and closing this page. Consider Compromise:

Non-Vegan Version:

How about you adjust the recipe to about 1/2 the package of tofu with 4 eggs. I’m just realizing not everyone visiting me is 100% vegan, but you’re still looking for ways to add healthier recipes to your diet. This way you’re distributing the egg consumption to about 1/3 of egg in each serving. In this case, you could exclude the tahini and use 1/2 of the milk suggested.

So what’s so bad about eggs anyway? Well, not to get into the animal products consumption here (because that topic can be saved to another day). Eggs that are from farm-raised hens, that contain no antibiotics or growth hormones are probably ok for your health, if allergies or high cholesterol is not a problem. I’m the only vegan’ish gal in my family so I don’t frown when eggs are served. (it’s only been 2 years and it’s me who gets the weird looks – you don’t eat what? so what do you eat!? ;) I buy packages of eggs myself in fact for my family, but good quality eggs from good quality certified organic farms. But….

Did you know?

Each egg contains about 186 mg of Cholesterol – and the total daily value of all Cholesterol consumed should be less than 300 mg.

What does that mean? Well, just looking at eggs, if you have 2 eggs in one day, you’re already maxed out for the day – and that does not include other food sources of where Cholesterol is found. (here is some more info about cholesterol and eggs) So if you do eat eggs – keep in mind that 4 eggs per week should be the maximum consumption. Because let’s not forget, Cholesterol is also found is other food products, mainly animal food products, especially cheese, and in very small quantities in plant-based foods.

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Black Salt is a mineral salt product based out of India (you can purchase it in Indian grocery stores) as Black Salt or Kala Namak. It actually has the taste of hard-boiled eggs – weird, huh? Besides that weird fact, it is enormously highly nutritious in vitamins and minerals! Which is why it really helps this dish have that egg flavour. A little goes a long way ~ it really makes this dish, if you can find it – great!

These babies will be showing up at my next Potluck Party – coming this Thursday (one day earlier this week as it’s Good Friday). So you can have a ‘taste’ then ;)

Hope to see you then! Have a fantastic week ahead! xo




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