Vegan Challenge Recipe: Asparagus and Dill Tofu Quiche
Try this healthy recipe for Asparagus and Dill Tofu Quiche, featured in our 21-day vegan challenge.
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See also The Benefits of Going Vegan: The 21-Day Vegan Challenge
Ingredients
- 1¼ cups whole-wheat pastry flour
- 1 tbsp ground flaxseed
- ¼ cup extra virgin olive oil
- ¼ cup plain unsweetened plant-based milk
- 1 small diced onion
- 2 cloves minced garlic
- ½ tbsp extra virgin olive oil
- 8 oz (2-3 spears) chopped asparagus
- 1½ cups sliced white mushrooms
- ¼ cup chopped fresh dill
- ¼ tsp black pepper
- ¼ tsp dry mustard
- 12 oz extra firm tofu
- ½ cup plain unsweetened plant-based milk
- ¼ tsp turmeric
- 1/8 tsp red pepper flakes
- 1/8 tsp nutmeg
- 1 tbsp nutritional yeast
- 1 tsp vegan Worcestershire sauce
- pinch sea salt until smooth
- 1 thinly sliced medium tomato
- 1 tbsp whole grain bread crumbs
- 1 tbsp chopped fresh dill
- 1/2 cup quinoa
Salt
- freshly ground black pepper
Dried basil
- 3/4 cup fresh baby spinach
- 1/2 cup halved cherry tomatoes
- 1 tsp extra virgin olive oil
- 1 tsp red wine vinegar
- 1 small apple
- 1/4 cup granola
Preparation
6 servings
Heat oven to 375° F. In a bowl, combine 1¼ cups whole-wheat pastry flour, 1 tbsp ground flaxseed, ¼ cup extra virgin olive oil, and ¼ cup plain unsweetened plant-based milk, stirring with a fork to make a stiff dough. Press dough into a 9” pie or quiche plate to form a crust and pierce all over with a fork; bake 10 minutes. In a large pan over medium-high heat, sauté 1 small diced onion and 2 cloves minced garlic in ½ tbsp extra virgin olive oil, 4 minutes. Add 16 spears chopped asparagus, and 1½ cups sliced white mushrooms; sauté 5 minutes. Stir in ¼ cup chopped fresh dill, ¼ tsp black pepper, and ¼ tsp dry mustard; remove from heat. In a blender, puree 12 oz extra firm tofu, ½ cup plain unsweetened plant-based milk, ¼ tsp turmeric, 1/8 tsp red pepper flakes, 1/8 tsp nutmeg, 1 tbsp nutritional yeast, 1 tsp vegan Worcestershire sauce, and a pinch sea salt until smooth. Combine tofu mixture with asparagus mixture; pour into crust and bake 30 minutes. Remove quiche from oven and top with 1 thinly sliced medium tomato and 1 tbsp whole-grain bread crumbs; bake 15 minutes. Sprinkle with 1 tbsp chopped fresh dill; slice and serve. Store leftovers in an airtight container for up to 3 days.
1 serving
Cook 1/2 cup quinoa as directed on package. Season with garlic salt, freshly ground black pepper, and dried basil and eat with the quiche.
Serve with a baby spinach salad: In a bowl, toss together 3/4 cup fresh baby spinach, 1/2 cup halved cherry tomatoes, and 1 tsp extra virgin olive oil, and 1 tsp red wine vinegar.
Add apple crisp for dessert: Heat an oven to 375° F. Peel and slice 1 small apple and place it in a baking dish and sprinkle with 1/4 cup granola. Bake until apple is tender, about 40 minutes.
Nutrition Information
- Calories 0
- Carbohydrate Content 0 g
- Cholesterol Content 0 mg
- Fat Content 0 g
- Fiber Content 0 g
- Protein Content 0 g
- Saturated Fat Content 0 g
- Sodium Content 0 mg
- Sugar Content 0 g
- Trans Fat Content 0 g
- Unsaturated Fat Content 0 g