Vegan Tomato Quiche with Whole Spelt Flour
A project in collaboration with Tnuva Soy.
Just before I write about the vegan tomato quiche, I want to focus for a moment on spelt flour:
How did everyone suddenly fall in love with spelt flour?
And rightfully so—it’s a fantastic flour.
Spelt is a cereal grain and a type of wheat.
I don’t know why it is perceived by many as healthier than wheat flour, but it definitely has several distinct advantages:
It contains slightly more protein than whole wheat or rye flour, and its protein composition is slightly different from the two I mentioned:
It contains less gluten than wheat (which is why some people find it doesn't cause stomach discomfort).
Additionally, the spelt kernel is tougher and therefore more resistant to pests (meaning the crop requires less spraying).
But in my eyes, the true greatness of spelt is how easy it is to work with.
It’s a forgiving, low-maintenance flour that doesn't require over-kneading (since it doesn't have much gluten anyway).
It makes a quick, easy dough that is perfect for pastries exactly like this one:
I prepared the crust for this vegan tomato quiche from spelt flour, olive oil, and a bit of water, with almost no kneading involved.
This quiche is a favorite of mine because, besides its wonderful nutritional values, it is summery, bright, delicious, and easy to make.
Two slices of this quiche paired with a salad can be a complete and nourishing meal solution.
A bit about the recipe
As mentioned, for the quiche dough, I used 100% whole spelt flour.
You can slightly adjust the flour ratios: for example, 80% whole spelt and 20% white flour or another flour. Just make sure the majority is whole spelt.
I prepared the filling from mangold (Swiss chard) leaves and onion—you can swap them for spinach leaves, grated zucchini, or even roasted eggplant.
Additionally, I used Tnuva's Provence-style seasoned tofu (who also participated in the preparation of this recipe).
— You can swap it for Tnuva’s Basil seasoned tofu, or if you're brave, their spicy tofu (it comes out hot and amazing).
The tomatoes can be replaced with any vegetable you like, such as roasted peppers, roasted beets, or even artichokes.
Nutritional values by clinical dietitian and fitness trainer Noam Bechar:
One slice of quiche (out of 10) weighing 90g contains:
170 kcal
7g protein
22g carbohydrates
11g fat
You can find a recipe for vegan zucchini pie here
Vegan Tomato Quiche
Vegan tomato quiche with whole spelt flour filled with Swiss chard and tofu
Ingredients
For the dough
- 3/4 cup spelt flour 130g
- 1/3 cup olive oil 70 ml
- 1/4 cup lukewarm water
- Pinch salt
Filling
- 1 package Provence-style seasoned tofu 300g
- 3-4 large, beautiful Swiss chard leaves
- 1/2 sliced onion
- 1 tbsp olive oil
For the topping
- 20 cherry tomatoes sliced in half
- A bit of balsamic vinegar and olive oil
- A few basil leaves for garnish
Instructions
Preparing the dough
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In a deep bowl, mix all the dough ingredients until you get a slightly sticky and uniform dough.
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If it is too sticky, add flour; if it is too dry, add a little water. Work the dough until it is uniform and easy to handle.
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Cover the bowl with a towel and place it in the refrigerator for an hour.
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After an hour, preheat the oven to medium heat (180°C).
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Flour your work surface well.
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Roll out the dough with a rolling pin as thin as possible, but be careful not to tear it.
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Roll the dough onto the rolling pin and unroll it onto the baking pan.
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Trim any excess edges with a knife or your hands and press the dough against the sides of the baking pan.
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Using a fork, prick the bottom of the dough.
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Place in the oven and bake for about 10 minutes.
Preparing the filling
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Blend the Provence-style seasoned tofu in a blender until a smooth spread is formed and set aside. If your blender struggles, add a little water.
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Wash the Swiss chard leaves well and chop them finely, including the white stems.
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In a pan, sauté the onion in olive oil until it becomes translucent, then add the Swiss chard leaves.
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Sauté for a few minutes until the leaves have wilted.
Assembling the quiche
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Place the Swiss chard and onion onto the pre-baked spelt crust, pour the tofu spread over them, and level with a spatula.
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Add the cherry tomato halves.
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Brush with a little balsamic vinegar and olive oil.
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Bake for about 30 minutes or until golden brown.
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Add a few basil leaves for garnish on top.
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Slice the quiche only after it has cooled completely.
