Tofu Quiche with Bulgur Crust
Posted Jul 20, 2006 at 01:58 AM
Recipe from Cooking Light.
Crust
Ingredients
- 1/2 cup bulgar wheat
- 1 cup water
- a pinch of salt
Preparation
Bring water to a boil and add bulgar and salt. Return to a boil, lower heat and cook 15 minutes. Lightly oil a pie tin and press hot bulgar evenly into pie crust. Bake at 350 degrees for 12 minutes or until somewhat dry and “crust-like”.
Filling
Ingredients
- 1 Tbsp sesame oil
- 1 onion, diced
- 1/2 lb broccoli, chopped
- 1/4 lb mushrooms, chopped
- 1-1/2 lb soft tofu
- 1 Tbsp umeboshi paste (pickled plum paste) or white miso
- 2 Tbsp sesame tahini
- 1 Tbsp tamari or low-sodium soy sauce
Preparation
Heat oil and saute onions, broccoli and mushrooms. Cover, turn off heat and let skillet remain on burner while you prepare tofu. Blend tofu, tahini, umeboshi and tamari until smooth. Mix with cooked vegetables. Pour onto bulgar crust. Cook at 350 degrees for 30 minutes. Remove from oven and let sit for 10 minutes before cutting. Serve hot or cold.
Nutritional information
Makes 6 servings, each having 200 calories, 13g protein, 11g fat, 16g carbohydrates, 4g fiber, 160mg sodium and 0mg cholesterol.
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