Mushroom, Asparagus & Tofu Quiches

Mushroom, Asparagus & Tofu Quiches

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From: Diabetic Living Magazine

These individually sized quiches are perfect for your next brunch. Full of mushrooms, asparagus, and pungent basil, they're lighter than regular quiche recipes because the eggs are blended with silken-style tofu.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 1 (12.3 ounce) package light firm silken-style tofu
  • ½ cup refrigerated or frozen egg product, thawed, or 2 eggs
  • 3 ounces Cheddar-flavored soy cheese, finely shredded ( ¾ cup)
  • 2 tablespoons chopped fresh basil, divided
  • ¼ teaspoon ground pepper
  • ⅛ teaspoon salt
  • 2 teaspoons olive oil
  • 1½ cups sliced fresh assorted mushrooms (such as cremini, stemmed shiitake, morel, and/or button)
  • 12 ounces fresh asparagus spears, trimmed and cut into 1-inch-long pieces
  • ¼ cup finely chopped shallots


  • Prep

  • Ready In

  1. Preheat oven to 350°F. Combine tofu and eggs in a blender or food processor. Cover and blend or process just until combined. Transfer to a large bowl; stir in soy cheese, 1 tablespoon of the basil, the pepper, and salt. Set aside.
  2. Heat olive oil over medium-high heat in a large skillet. Add mushrooms, asparagus, and shallots. Cook and stir for 5 to 8 minutes or just until tender; cool slightly. Stir vegetable mixture into tofu mixture, stirring until well mixed.
  3. Divide mixture among six 6-ounce ramekins or au gratin dishes. Place filled ramekins in a 15x10-inch baking pan.
  4. Bake, uncovered, about 20 minutes or until set and edges are bubbly. Sprinkle with the remaining 1 tablespoon basil. Serve warm.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 108 calories; 6 g fat(1 g sat); 1 g fiber; 5 g carbohydrates; 10 g protein; 0 mg cholesterol; 2 g sugars; 319 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 1½ medium-fat protein, ½ vegetable

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