• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Asparagus and Mushroom Quiche with a Brown Rice Crust

March 31, 2008 By Susan Voisin 50 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Jump to Recipe Share on Facebook

Perfect for breakfast or any light meal, this tofu-based vegan quiche is full of asparagus and mushrooms and uses a gluten-free brown rice crust.
Vegan Asparagus and Mushroom Quiche with a Brown Rice Crust

Chris, of the popular vegan food blog Eat Air, observed in a post last week that the overwhelming majority of vegan food bloggers are women. To address this disparity and provide some good male role models for his son, he posted a challenge to the men of the house: Cook something and then write about it.

When I read the post to D, he agreed to take on the challenge and began mulling over what he could cook. I’ve mentioned before that when we first started dating D impressed me with his cooking skills, wowing me with roasted vegetables in balsamic sauce, couscous with curried vegetables, and other delicious dishes that he created from his stash of vegetarian cookbooks. If he had the time, I’m sure he’d want to do more of the cooking around here–that is, if I’d let him. Cooking is the one domestic duty that I actually enjoy, so I tend to hang onto it as my “thing.” (I allow dish washing and cleaning the litter boxes to be his things.)

So, he was planning to do a little cooking over the weekend, but on Thursday morning, I woke up with lower back and hip pain that worsened over the next few hours so that by dinner time, I could barely walk. For the next three days, D took over all the household as well as parental duties, even spending all day Thursday at the district science fair with E (proud parent moment: she won 6th place in microbiology for her project on yeast). We ordered take-out on Thursday night, but for every other meal, D was in the kitchen cooking. Unfortunately, no photos were taken, dashing his hope of food blogging glory. Still, he was my hero, singlehandedly taking on everything while I sat by helplessly, back pressed up against an ice pack, popping pain killers and reading mystery novels.

Vegan Quiche with a Brown Rice Crust

By Sunday night, resting, icing, and stretching exercises had reduced the pain so that I felt steady enough on my feet to attempt to cook. Sitting on an ice pack had given me a lot of time to think about what I wanted to do with the asparagus in my fridge, and I’d worked up quite a craving for quiche. Vegan quiche, that is. I could have added asparagus to my Mini Crustless Quiches, but I wanted something a little more filling. I decided to try making a full-sized quiche with brown rice as a gluten-free, fat-free crust.

I’m happy to report that it was an resounding hit, adult as well as kid-friendly. I’m not so happy to report that it remains a light meal–light in the sense that it won’t fill you up. Though I’ve written it up as 4 servings, the three of us finished the whole thing and would have put a big dent in a second one, had there been one. My advice for this quiche is the same as for the mini quiches: Serve it with plenty of side dishes or be prepared to make a double batch.

4.67 from 6 votes
Print SaveSaved! Add to Recipe BoxGo to Recipe Box

Asparagus and Mushroom Quiche with a Brown Rice Crust

Gluten Free
Nut Free
Sugar Free
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.
Prep Time 30 minutes minutes
Cook Time 1 hour hour
Total Time 1 hour hour 30 minutes minutes
Servings 4
Author Susan Voisin

Ingredients

  • 12 ounces firm or extra-firm silken tofu see notes
  • 1/4 cup plain soy milk
  • 2 tablespoons nutritional yeast
  • 1 tablespoon cornstarch
  • 1 teaspoon tahini
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 3/4 teaspoons salt
  • 2 cups cooked brown rice
  • 1 tablespoon vegan parmesan optional
  • freshly ground pepper to taste
  • 1 bunch asparagus about 12 ounces
  • 1/4 cup shallots minced
  • 1 clove garlic minced
  • 1 heaping cup about 4 ounces sliced mushrooms
  • 1/2 red bell pepper chopped
  • olive oil spray if needed to prevent sticking
Prevent your screen from going dark

Instructions

  • Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.
  • Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Unless you are using a non-stick pie pan, spray with cooking spray or quickly wipe with canola oil, and press the rice into the bottom and up the sides of the pan.
  • Bake for 8 minutes. Remove from oven.
  • Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.
    Cutting Asparagus
  • Heat a medium non-stick saucepan. Sprinkle in a few drops of water, add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)
  • Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables, stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top.
    Prepared Quiche
  • Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don’t care about that, go ahead and dig in; we did!)

Notes

Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. 
Nutrition Facts
Asparagus and Mushroom Quiche with a Brown Rice Crust
Amount Per Serving (1 serving)
Calories 223 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 441mg19%
Carbohydrates 34g11%
Fiber 4g17%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Share by Email

Asparagus and Mushroom Quiche

Filed Under: Breakfasts, Main Dishes, Recipes Tagged With: Asparagus, Casseroles, Eat-to-Live, Eggless Eggs, Gluten-free, Nut-Free, Soy

Sign up for our newsletter for updates on recipes and more!

Previous Post: « Pasta with Asparagus, Cannellini Beans, and Porcini Cream
Next Post: Unexpected Storm »

Reader Interactions

Comments

  1. toggles

    June 30, 2018 at 7:18 am

    hi i found this to be very bland it needs more flavour thought the texture was good though . so this time i added curry powder, cumin, indian salt, more nutritional yeast and some chives and sprinkled paprika on the top
    much better !

    Reply
« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2024 · Susan Voisin · Privacy Policy· Log in