Cauliflower is one of my absolute favorite vegetables.
In addition to the fact that it's so easy to create a variety of delicious dishes with it, it's also extremely low in calories, fat, and carbohydrates.
It is also rich in dietary fiber and essential minerals such as potassium, zinc, calcium, and iron.
It's very easy to work with and can serve as a base for quiches, pastries, or simply enjoyed roasted in the oven.
In this recipe for a vegan cauliflower quiche, I also incorporated fresh spinach to boost the iron and calcium levels, and added tofu for a protein kick and a cheesy, creamy texture.
To make it beautiful and festive, I sprinkled sliced almonds on top—and along the way, we gained some healthy high-quality fatty acids.
To bind the mixture, I used rice flour, which can be found in the organic sections of supermarkets and health food stores. You can use any flour you prefer: teff, chickpea, lentil, or whole wheat.
How to serve it?
Two slices of this quiche paired with a large salad and a small protein portion like tofu, lentils, or seitan can be a wonderful solution for a lunch during a cutting phase, for example.
Another option is to eat it for breakfast; thanks to the high fiber content, it will keep you feeling full for a long time.
Nutritional values per slice (approx. 110g)
70 kcal
5g Carbohydrates
4g Protein
3.5g Fat (of which 0.5g saturated fat)
60 mg Calcium
1 mg Iron
Nutritional values calculated by clinical dietitian and fitness coach Noam Bachar
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Wonderful and easy-to-make pea soup
Vegan Cauliflower Quiche
Ingredients
- 1 Medium cauliflower
- 3 cups Spinach leaves Stems removed and thoroughly washed
- 1/2 Onion
- 2 cloves Garlic Sliced
- 700 g Silken tofu 2 packs
- 1 tbsp Raw whole tahini
- 2 tbsp Olive oil
- 3 tbsp Sliced almonds
- 1 cup Rice flour Or any other flour you prefer: teff, chickpea, lentil, or whole wheat
Instructions
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Break the cauliflower into florets and wash thoroughly.
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Cook in the microwave or in a pot with boiling water for about 10 minutes until the cauliflower is completely soft.
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Preheat oven to 180°C.
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In a food processor, blend the cooked cauliflower well until it forms a smooth paste. Transfer to a deep bowl. You can add 2-3 tbsp of water if the food processor struggles to blend it.
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Slice the onion into thick slices and sauté in a pan with olive oil until translucent.
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Add the garlic slices and sauté for another minute (be careful not to burn the garlic).
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Add the spinach to the pan and sauté, stirring constantly, until the spinach wilts.
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Add the sautéed spinach and onion, tofu, flour, and tahini to the bowl with the cauliflower paste.
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Blend well using an immersion blender (or in a food processor) until a uniform mixture is obtained.
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Transfer to a baking dish (I used a 30cm x 20cm pan).
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Sprinkle the sliced almonds on top and drizzle with a little bit of olive oil.
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Bake for about 60 minutes.
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Just showing it off because it's so pretty!
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* It tastes even better the next day.
