When I transitioned to a completely plant-based diet, I struggled with the idea of giving up eggs. I had already stopped eating meat for quite a while, but eggs were still a staple in my diet and a regular part of my favorite breakfasts.
I quickly discovered I can easily recreate any egg dish using legumes like beans and lentils. The bonus of that is getting loads of fiber to support digestive health along with a hearty dose of protein…instead of just getting protein. SCORE!!!
(SIDE NOTE: My gut and digestive health improved tremendously after I stopped eating eggs. I also had a lot less inflammation in my body.)
This simple and delicious recipe for plant-based quiche is a great example. Instead of using eggs, the star of the show is garbanzo bean (AKA chickpea) flour. It also features some of the best disease-fighting veggies and herbs around like broccoli, tomatoes and garlic.
Let’s dig in!
THE RECIPE
HEALTHY PLANT-BASED QUICHE
~ Makes about 17 mini-quiches or 2 large quiches ~
Ingredients (use organic) :
- 4 cups of broccoli florets, chopped
- 2 cups of cherry or grape tomatoes, halved
- 1 cup of onion, diced
- 8 garlic cloves
- 3 cups of garbanzo bean/chickpea flour (I buy mine online at a discounted price through Thrive Market.)
- 2 cups of water
- 1/4 cup of lemon juice
- 2 teaspoons of Himalayan pink salt
- 2 teaspoons of Italian seasoning
- 1/2 teaspoon of black pepper – use more or less to adjust to taste
How to make it:
- Preheat the oven to 400°F and line a large baking sheet with parchment paper. (TIP: Ditch toxic aluminum baking sheets and invest in stainless steel versions like these.)
- Spread the broccoli, tomatoes, onion and garlic evenly over the lined baking sheet and roast for 15-20 minutes or until tender.
- Place the water, garbanzo bean flour, lemon juice, seasonings and roasted garlic in a high-speed blender and blend until smooth.
- Pour the batter into a large mixing bowl, add the veggies and mix well.
- If you’re making mini-quiches (which is my preference), line a muffin pan with unbleached parchment paper cups or use reusable silicone muffin liners like these. Fill each cup to the top with the quiche batter. If you’re making larger quiche, use actual quiche pans or line glass pie pans with unbleached parchment paper and fill them with the batter.
- Bake for 30-35 minutes. The quiche is done when the top is brown and a toothpick inserted in the middle comes out clean.
- ENJOY!
LEFTOVERS: Store any leftovers in an airtight container in the refrigerator for 5-7 days. This quiche also freezes quite well.
When the batter is ready to go, it will be thicker than an egg quiche batter but “runny” enough to pour or spoon out easily:
The finished product is so filling and delicious! I prefer using baking cups to make mini-quiches…because they are easier to transport, easier to divvy into portions and easier to freeze for later if there are leftovers.
Cheers to enjoying delicious quiche that’s 100% plant-based and healthy!
With love and gratitude,
Kandi
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