Vegan Broccoli Quiche
Per 1 serving · 301 g · 13 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs31g34% of calories
- Fat20g50% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Broccoli Quiche (301 g) has 353 calories, with 15 g of protein, 31 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (29% DV), Vitamin C (62% DV) and Vitamin K (31% DV). Keep an eye on sodium and saturated fat, which provide 22% and 25% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin C62%
- Vitamin K31%
- Thiamine20%
- Riboflavin (B2)21%
- Vitamin B623%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Niacin15%
- Vitamin B1211%
- Pantothenic acid16%
- Choline10%
- Potassium11%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ medium Onion
¼ large (2-1/4 per lb, approx 3-3/4" long, Green bell pepper
¼ cup chopped Broccoli
¼ cup, pieces or slices White mushrooms
4 oz Tofu
¹⁄₁₆ tsp Nutmeg
⅛ tsp Turmeric
¼ tbsp, chopped Basil- 🥄⅛ tsp Salt
⅛ cup Soymilk
¼ dash Black pepper- ¼ pie crust (average weight of 1 frozen cr Pie crust
Directions
- 1
Preheat the oven to 425°F.
- 2
Heat the olive oil in a medium saucepan over medium heat and sauté the onion, green pepper, broccoli, and mushrooms until cooked, about 8 to 10 minutes.
- 3
In a blender or food processor, blend the tofu, nutmeg, turmeric, basil, salt, and soy milk until smooth. Stir the vegetables and the tofu mixture together and add pepper to taste.
- 4
Pour the mixed batter into the pie crust.
- 5
Bake the quiche for 30 minutes, or until a knife inserted just off-center comes out clean.
Vitamins & minerals
Amounts for 1 serving (301 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 33 μg | 4% |
| Vitamin C | 56 mg | 62% |
| Vitamin D | 0.4 μg | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 82 μg | 20% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 297 mg | 30% |
| Iron | 4 mg | 47% |
| Potassium | 495 mg | 11% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 229 mg | 33% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 50% |
| Selenium | 17 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 14 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 189 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 19 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.4 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Vegan Broccoli Quiche?
One serving of Vegan Broccoli Quiche (1 serving) has 353 calories, which works out to 117 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Vegan Broccoli Quiche high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Broccoli Quiche keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Broccoli Quiche?
506 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Broccoli Quiche?
6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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