Vegetarian Quiche is a delicious and filling recipe that doesn’t need to have eggs! This recipe will keep you trim and satisfied while you prevent and reverse type two diabetes, and live a healthy lifestyle.

Asparagus is loaded with nutrients and is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Tofu is a great source of plant-based protein and will help you keep fit and strong!


5 sheets of filo pastry
Spray cooking oil
1 cup water
250g soft tofu, rinsed and drained
1 tbsp lemon juice
1 tsp basil
¼ tsp turmeric
1 tbsp yeast flakes
2 tbsp cornflour
½ cup raw cashew nuts
½ – ¾ tsp salt
1 clove garlic
340g can asparagus spears, drained
1 onion, finely chopped
1 tsp oil

Step 1
Blend all ingredients – except pastry, oil, asparagus and onion, until smooth

Step 2
Spray 23-centrmetre quiche dish with cooking oil. Lay one sheet filo pastry in the dish, then spray with oil. Put another sheet on top and spray with oil. Repeat until all sheets of pastry are used. Gently press pastry into bottom of the dish and leave pastry overhanging the edges.

Step 3
Sauté onion until tender. Cover pastry base with onion and asparagus. Fill pastry dish with bleded mixture. Trim or fold the pastry under

Step 4
Bake at 150 degrees C, for one hour or until quiche is firm and golden.

Enjoy this hearty vegetarian quiche with your family with a side of garden salad to pack in even more vegetables!

Serves 10

Per Serve

Energy 450 kJ (108 Cal)
Protein 5g (20%)
Carbohydrates 8g (35%)
Sugars 1.6g
Fat 5.5g
Fibre 3g
Sodium 251mg
Calcium 38mg

A similar recipe containing tofu: Tofu Vegetable Frittata