Serves: 6
Prep: 60 minutes Cook: 55 minutesDeveloped by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this quiche is both low FODMAP and vegan! A great option to impress your guests or meal-prep for some lunches or dinners.
| ingredients |
|---|
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PASTRY: |
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1¾ cups gluten free flour |
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Pinch of salt |
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¾ cup dairy free butter alternative |
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⅓ cup cold water |
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1¼ tsp apple cider vinegar |
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"RICOTTA" FILLING: |
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Extra firm tofu, pressed dry |
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3 tbsp 4 tbsp garlic & onion infused olive oil |
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2½ tbsp 3⅓ tbsp lemon juice |
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1½ tbsp 2 tbsp apple cider vinegar |
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2 tsp white miso paste |
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3 tbsp 4 tbsp nutritional yeast |
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½ tsp salt |
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Pinch of pepper |
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Handful of fresh basil, chopped |
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Frozen spinach |
PASTRY:
Pre-heat oven to 180℃ / 360℉.
Add the flour and salt together in a large bowl.
Add the cold, cubed dairy free butter and rub it into the flour with your fingertips until the mixture resembles coarse breadcrumbs.
Mix the cold water and apple cider vinegar together, then drizzle over the flour mixture, mixing it together with a butter knife or your hands. Stop as soon as it forms a dough; don't overwork it.
Shape into a disc, wrap in plastic, and chill in the fridge for at least 30 minutes.
Once chilled, roll the dough between two sheets of baking paper to your pan size, you will need to dust some flour on top so it doesn’t stick.
Press the dough into the tart pan, trim the edges, and prick the base all over with a fork.
Chill the base for another 15-20 minutes.
Blind bake* the base for 15 minutes with baking weights or rice, then a further 5-10 minutes without weights, until lightly golden and dry to the touch.
Cool slightly before adding your filling.
"RICOTTA" FILLING:
To a food processor, add the tofu, infused olive oil, lemon juice, apple cider vinegar, miso paste, nutritional yeast, salt and basil. Process until smooth, creamy and combined.
Defrost your frozen spinach in the microwave and squeeze out the liquid with a towel.
In a large bowl, mix the tofu “ricotta” mixture and spinach together until combined, then pour the mixture into the base and flatten with a spoon. Bake in the oven uncovered for 28-30 minutes.
Allow the quiche to cool before cutting.
Serve with low FODMAP vegetables as a side and enjoy!
*To blind bake, line the base with baking paper and fill to the top with rice or baking weights.
| Nutrition Information (per serve) | |
|---|---|
| Energy | 1928 Kj / 461 cal |
| Protein | 15.00g |
| Carbohydrates | 44.00g |
| Sugar | 1.00g |
| Total Fat | 31.00g |
| Saturated Fat | 7.00g |
| Fibre | 8.00g |
Developed by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this quiche is both low FODMAP and vegan! A great option to impress your guests or meal-prep for some lunches or dinners.
Stack Cup
| Ingredients | Metric | Imperial |
|---|---|---|
| PASTRY: | ||
| 1¾ cups gluten free flour | ||
| Pinch of salt | ||
| ¾ cup dairy free butter alternative | 170 g | 6 oz |
| ⅓ cup cold water | ||
| 1¼ tsp apple cider vinegar | ||
| "RICOTTA" FILLING: | ||
| Extra firm tofu, pressed dry | 400 g | 14.10 oz |
| 3 tbsp garlic & onion infused olive oil | ||
| 2½ tbsp lemon juice | ||
| 1½ tbsp apple cider vinegar | ||
| 2 tsp white miso paste | ||
| 3 tbsp nutritional yeast | ||
| ½ tsp salt | ||
| Pinch of pepper | ||
| Handful of fresh basil, chopped | ||
| Frozen spinach | 250 g | 8.80 oz |
PASTRY:
Pre-heat oven to 180℃ / 360℉.
Add the flour and salt together in a large bowl.
Add the cold, cubed dairy free butter and rub it into the flour with your fingertips until the mixture resembles coarse breadcrumbs.
Mix the cold water and apple cider vinegar together, then drizzle over the flour mixture, mixing it together with a butter knife or your hands. Stop as soon as it forms a dough; don't overwork it.
Shape into a disc, wrap in plastic, and chill in the fridge for at least 30 minutes.
Once chilled, roll the dough between two sheets of baking paper to your pan size, you will need to dust some flour on top so it doesn’t stick.
Press the dough into the tart pan, trim the edges, and prick the base all over with a fork.
Chill the base for another 15-20 minutes.
Blind bake* the base for 15 minutes with baking weights or rice, then a further 5-10 minutes without weights, until lightly golden and dry to the touch.
Cool slightly before adding your filling.
"RICOTTA" FILLING:
To a food processor, add the tofu, infused olive oil, lemon juice, apple cider vinegar, miso paste, nutritional yeast, salt and basil. Process until smooth, creamy and combined.
Defrost your frozen spinach in the microwave and squeeze out the liquid with a towel.
In a large bowl, mix the tofu “ricotta” mixture and spinach together until combined, then pour the mixture into the base and flatten with a spoon. Bake in the oven uncovered for 28-30 minutes.
Allow the quiche to cool before cutting.
Serve with low FODMAP vegetables as a side and enjoy!
*To blind bake, line the base with baking paper and fill to the top with rice or baking weights.
| Nutrition Information (per serve) | |
|---|---|
| Energy | 1928 Kj / 461 cal |
| Protein | 15.00g |
| Carbohydrates | 44.00g |
| Sugar | 1.00g |
| Total Fat | 31.00g |
| Saturated Fat | 7.00g |
| Fibre | 8.00g |
FODMAP Assistant
