Healthy Onion, Tomato and Courgette Quiche
Flavourful, Light & Gluten-FreeThis vibrant summer quiche is bursting with sweet caramelized onions, earthy courgettes, and juicy tomatoes, all in a golden, crisp crust that’s oil-free, gluten-free, and dairy-free.Light yet decadent, it’s perfect for brunch, lunch with a side salad, or a picnic. Enjoy it warm or cold for a taste of summer in every bite!
Equipment
- 1 medium Pot
- 1 24 cm Round Tart Tin Loose base
Ingredients
For the crust:
- 2 Tbsp of ground Flaxseeds
- 4 Tbsp of filtered Water
- 1 cup of raw Sunflower Seeds
- 1 cup of Chickpea flour
- 1/2 cup of Tapioca flour
- 2 Tbsp of Nutritional Yeast
- 3 Tbsp of ice cold filtered water
For the filling:
- 2 big or 3 medium Onions
- 5 Garlic cloves
- Fresh Thyme leaves Rosemary or Oregano
- Courgette red Pepper and Cherry Tomatoes
- 1 Tbsp of Miso paste
- 1 Tbsp of Soya sauce
- 1/2 Tbsp of Balsamic Vinegar
For the ‘no egg’ Mixture:
- 1 pack 300gr of silky Tofu
- ½ tsp of ground Turmeric
- ½ tsp of smoked Paprika
- 1 tsp of Garlic powder
- 1 tsp of Onion powder
- ½ tsp of Black Salt Kala Namak
- 2 Tbsp of Nutritional Yeast
- 2 Tbsp of Chickpea flour
- 1/4 cup of Plant milk
- freshly cracked black pepper
- 1/8 tsp of Chilly flakes optional
Instructions
- Prepare the Flaxseed.Mix the ground flaxseeds with 3 tablespoons of filtered water for the crust and let it rest for 1–10 minutes to gel. Meanwhile, thinly slice the onions. Heat a Dutch oven or heavy-bottomed pan over medium-high heat, add the onions, and cook.
- Cook the OnionsCover the pan to steam the onions for 5 minutes. Uncover, stir frequently, and cook until the moisture evaporates and they begin to brown (about 15 minutes). Deglaze with a splash of water if needed. Add the garlic and thyme, cook for 2 more minutes, then stir in the balsamic vinegar, soy sauce, and miso. Reduce the heat and cook for another 10 minutes.
- Make the Crust DoughWhile the onions cook, grind the sunflower seeds into a flour (avoid over-blending). In a mixing bowl, combine the ground seeds with the other dry crust ingredients. Stir well, then add the flaxseed gel and 3 tablespoons of filtered water. Mix to combine.
- Knead the DoughThe mixture may seem dry—don’t add extra water yet. Use your hands to knead the dough until it comes together. If it’s too crumbly, add a tiny splash of water, but avoid over-wetting, as it will become sticky when rolling.
- Roll out the DoughPreheat the oven to 180°C (fan). Dust a piece of parchment paper with chickpea flour. Roll out the dough using a floured rolling pin until it’s slightly larger than your tart tin (24cm).
- Shape and Pre-bake the CrustCarefully flip the rolled dough into the tin using the parchment. Gently press it into the edges, trim any excess, and prick the base with a fork. Bake for 14 minutes or until light golden.
- Cook the VegetablesAdd the sliced red pepper and courgette to the cooked onions. Let them soften for about 5 minutes, stirring occasionally. Remove from the heat and transfer to a bowl to cool slightly.
- Prepare the ‘no egg’ MixtureAdd all the ‘no egg’ mixture ingredients to a food processor and blitz until smooth.
- Combine the FillingMix the creamy ‘no egg’ blend with the cooked vegetables in the bowl.
- Fill the CrustSpoon the filling into the pre-baked crust, spreading it evenly to the top.
- Decorate and BakeTop with sliced tomatoes and courgette, sprinkle with thyme, and bake for 35 minutes at 180°C.
- Cool and ServeLet the quiche cool for at least 15 minutes before removing from the tin and slicing. Enjoy warm or cold with a fresh salad!
Notes
Black Salt (Kala Namak): This is the secret ingredient. Due to its high sulfur content it adds an eggy taste and smell which makes it perfect for this tofu ‘no egg’ mix.