Vegan Zucchini Quiche

That’s it, the hot summer days have arrived.

I’ve traded my long runs on the Tel Aviv promenade for workouts in the air-conditioned gym (except for one very long run on the weekend, which I won't give up even in the intense heat), and I’ve swapped long, complicated cooking for quick and easy meals.

After all, who has the patience to stand in the heat and start cooking?

So, especially in honor of summer and those sweaty sunrise runs on Tel Aviv's beautiful new promenade, I’ve prepared a vegan zucchini quiche that took me 10 minutes to prep and another 40 minutes to bake.

I made it using ingredients available in any supermarket, and anyone can make it because it’s such an easy recipe: just grate, mix, and pop it in the oven. Yes, it’s really that simple.

I baked this vegan zucchini quiche in a muffin tin, but you can also bake it in a loaf pan or any other shallow baking dish.

The baking time will vary slightly depending on the pan; the best way to check is to insert a knife into the center. If it comes out dry, the quiche is ready.

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A post shared by Haggai Leffler - Vegan Athlete (@haggai_leffler) on Jun 18, 2018 at 5:26am PDT

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I used green zucchini only because it’s prettier (that dark skin really does it for me), but you can use regular light green zucchini as well.

If you don’t like zucchini, you can substitute it with 2 cups of cooked and grated cauliflower or grated and cooked broccoli.

I used chickpea flour, which is gluten-free, but you can use the same amount of teff flour, lentil flour, or any other flour you like.

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How to serve it?

Two units (weighing 80g each) of this vegan zucchini quiche accompanied by a large vegetable salad with a little (!) raw tahini can be an excellent solution for dinner or a post-workout meal. Due to the high amount of protein and dietary fiber, which also helps with satiety, it’s perfect for a cutting phase.

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Nutritional values per 80g slice:

125 kcal

6g carbs

6g protein

7g fat (out of which 1g is saturated fat)

1.6g dietary fiber

2 mg iron

Nutritional values by clinical dietitian and fitness trainer Noam Bechar

Looking for more diet-friendly recipes? How about super easy vegan vegetable patties? 

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Vegan Zucchini Quiche

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\n\t\tA vegan, gluten-free quiche that’s easy to make: low in calories, fat, and carbs, yet rich in protein and iron. Just grate the zucchini, mix with tofu and flour, and bake.\t

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\n\t\t\t Prep Time 10 minutes\t\t

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\n\t\t\t Cook Time 40 minutes\t\t

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\n\t\t\t Total Time 50 minutes\t\t

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\n\t\t\t Servings 12 portions\n\t\t

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Ingredients

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• \n\t\t\t\t\t\t\t\t\t\t4\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tZucchinis\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOnion\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPack of tofu\n\t\t\t\t\t\t\t\t\t\t300g\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1/4\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCup tahini\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTablespoons water\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTablespoon olive oil\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTablespoons chickpea flour\n\t\t\t\t\t\t\t\t\t\tcan also use teff, lentil, or any other flour you like\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1 \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTeaspoon\n\t\t\t\t\t\t\t\t\t\tTurmeric\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1/2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTeaspoon \n\t\t\t\t\t\t\t\t\t\tBlack pepper\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1/2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTeaspoon \n\t\t\t\t\t\t\t\t\t\tChili flakes\n\t\t\t\t\t\t\t\t\t\ta little chili nunca mató a nadie\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tJuice from half a lemon\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTeaspoon\n\t\t\t\t\t\t\t\t\t\tBaking powder\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTeaspoon\n\t\t\t\t\t\t\t\t\t\tCoriander seeds\n\t\t\t\t\t\t\t\t\t\tOptional but adds a lot\n\t\t\t\t\t\t\t\t\t
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Instructions

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   Preheat oven to medium heat (180°C).
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   Slice half a zucchini into very thin rounds and set aside.
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   Grate the rest of the zucchinis on a grater.
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   Grate the onion on a grater.
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5. \n\t\t\t\t\t\t\t\t\t\t
   Crumble the block of tofu into small pieces using your hands.
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6. \n\t\t\t\t\t\t\t\t\t\t
   Add all components to a deep bowl.
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   Mix well.
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8. \n\t\t\t\t\t\t\t\t\t\t
   Grease the muffin tin with a little oil and flour slightly.
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   Using a spoon, pour the prepared batter into the muffin tin, making sure not to fill to the top.
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    Place a zucchini slice on top of each quiche, drizzle with a little (!) olive oil, sprinkle some chili, coriander seeds, and if any batter remains in the bowl, you can spread a bit of it over the zucchini.
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11. \n\t\t\t\t\t\t\t\t\t\t
    Place in the oven and bake for about 40 minutes.
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12. \n\t\t\t\t\t\t\t\t\t\t
    To safely remove the quiches from the muffin tin, they should be at room temperature. Note that they are very delicate and can crumble easily, so it is best to remove them with a spoon after separating the quiche from the edges.
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