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America’s Healthy
Cooking Teacher

Mushroom Broccoli Quiche

Real men do eat quiche…at least men who want to keep their hearts, prostates and weight healthy. Tofu is a traditional soy product that is low in fat and high in protein. Cooling to the body, it helps relax us and here’s the best part. It helps us stay hormonally balanced.

Makes 6-8 servings

Ingredient List: 

Pastry Crust:
1 1/2 cups whole wheat pastry flour
1/4 cup avocado oil
pinch sea salt
cold spring or filtered water

Quiche:
extra virgin olive oil
2 cloves fresh garlic, minced
1 onion, diced
1 cup cremini mushrooms, brushed free of dirt and thinly sliced
1-2 stalks broccoli, tiny florets
1 1/2 lbs tofu, extra firm style
3 tablespoons sesame tahini
2 tablespoons umeboshi vinegar or fresh lemon juice
1 teaspoon brown rice syrup
organic soy sauce
small handful black or tan sesame seeds for garnish

Step By Step Instructions: 

To prepare the crust, preheat oven to 350o.

Combine flour, oil and salt, mixing with a fork until the mixture is sandy in texture. Add water by the tablespoon and continue to mix until the dough begins to gather. Do not overmix or use your hands during this stage of dough prep as it can result in a tough, heavy crust. Gather dough between hands and knead 3-4 times to create a cohesive ball of dough. Roll between 2 sheets waxed paper or parchment paper into a thin crust. Transfer to a pie plate and without stretching the dough, press it into the pan. Trim away any excess crust, leaving about 1/4" hanging over the edge of the pie pan. Fold the excess back toward the inside of the pan, pinching between thumb and fingers to create a scalloped edge around the crust. Prick the crust with a fork several times over the surface and bake for 10 minutes. Remove from heat and set aside to cool while preparing the filling.

Prepare the quiche filling by heating a small amount of oil in a skillet and sautéing garlic and onions for 2-3 minutes. Add mushrooms and sauté until limp. Set aside. Bring a small pot of water to a boil and quickly blanche broccoli florets until bright green, but still crispy, about 1-2 minutes. Drain and set aside. Next, place tofu, tahini, vinegar, rice syrup and a splash of soy sauce in a food processor and puree until smooth. Transfer to a mixing bowl and fold in broccoli and sautéed vegetables. Spoon evenly into pre-baked pie shell, sprinkle sesame seeds lightly around the rim of the quiche and bake until quiche is firmly set and edges are lightly golden, about 30 minutes. Remove from oven and allow to stand for about 15 minutes before serving.