Summer is here!

It is the perfect time for a vegetable quiche.
This is not just any vegetable quiche . . . it is easy, nutritious, and delicious.

Soylicious Vegetable Quiche is family approved, easy to prepare (no crust), high in protein, and yummy.

This recipe also received rave reviews from my “non-family” test group last week-end at brunch!

Did I mention that it is perfect for anyone who can’t eat dairy? (including many of us with Alpha Gal).

Check out the nutritional analysis comparison below between this recipe and the same recipe with dairy and pork bacon (provided below). I just was curious. Because of my food allergy I don’t have a choice.

The difference in the nutritional analysis does help explain my 15-pound weight loss over the past 3 years without being on a diet and eating well!

Small changes in cooking with soy has made a big difference in my weight and general health over time.

This was an amazing discovery to me.

Enjoy!

Soylicious Vegetable Quiche (no crust)

Prep Time: 15 minutes

Cook time: 45 minutes

Heat oven to 350 degrees

Spray 8-9 ½ inch pie plate or cooking dish with a generous amount of cooking spray, covering the bottom and sides.

INGREDIENTS:

Olive Oil Cooking Spray
1 sliced sweet red pepper, chopped
1/3 chopped sweet onion
2 T olive oil
2 large mushrooms, sliced thin and steamed in microwave
1 cup fresh spinach, steamed in microwave
7-8 small salad tomatoes (the miniature kind)
Garlic salt (about 1/8 a teaspoon)
6 eggs
3/4 cup unsweetened whole soy milk
3 Tbsp. all-purpose flour
1/2 tsp. baking powder
1/2 tsp. salt
1/8 tsp. black pepper
1/4 tsp. smoked paprika
1/2 tsp. dried thyme (not ground)
2 slices cooked turkey bacon, crumbled (optional)
1/3-1/2 cup plant-based mozzarella & cheddar shred blend

Step One.

Getting the veggies ready!

Wash & slice fresh vegetables.
Spray two small bowls with cooking spray. Place sliced mushrooms and spinach in separate bowls and cover with saran wrap. Microwave for 1 minute. When slightly cooled separate mushrooms and spinach leaves and lay on paper towel or napkin to cool completely.

Slice small tomatoes crosswise and place on paper towel to absorb juice. Pat tops of tomatoes with 2nd paper towel and sprinkle garlic salt across tomatoes. Let sit to dry at least 5 minutes.
In a small skillet, add 2 tablespoons of olive oil. Add chopped red pepper and onion and saute until tender on medium heat. Set aside.

Step Two.

Mixing things up. It’s easy!

In a large bowl, add soy milk and eggs and mix well with a fork or whisk until well blended.
Add to milk/egg mixture, (mixing after each addition): flour, baking powder, salt, black pepper, paprika, thyme, crumbled bacon, red pepper and onions, mozzarella/cheddar shred and some of the spinach and mushrooms.
Pour mixture into pie plate (that has been sprayed well with cooking spray).
Top with tomato slices and the remainder of the steamed spinach and mushrooms. It looks so fancy!
Place in preheated oven and bake for 45 minutes.

Quiche is done when firm in middle. Can be cooked a little longer if necessary.

Remove from oven and let quiche cool, setting for at least five minutes before cutting.

Can be refrigerated, reheated, and served the next day as well.

Step Three.

Serve with fresh fruit for a great summer breakfast/brunch, lunch, or dinner!

ENJOY! : - )

Check out the nutritional analysis comparison below.

The first analysis is for my recipe using soy milk, plant-based cheese shreds, and turkey bacon.

The second analysis was produced using my recipe with dairy and pork bacon substituted for soy milk, plant-based cheese shreds, and turkey bacon.

Nutritional Analysis of Vegetable Quiche (non-dairy)

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Nutritional Analysis of Vegetable Quiche

(with dairy and pork bacon)

Nutrition facts source: https://www.verywellfit.com/recipe-nutrition-analyzer

June Recipe of the Month: Vegetable Quiche