Soy has a bad reputation — but science says the opposite! Eating whole soy foods like tofu, edamame, soy milk, and tempeh is linked to lower cholesterol, reduced inflammation, stronger bones, and even lower cancer risk. In this recipe, I’ll show you how to make a creamy Tofu & Tomato Quiche that proves soy is both healthy and delicious.
🥗 Serve with a fresh salad or roasted veggies for a complete, nutrient-packed meal.
Ingredients:
Potato Rosti Crust
500 grams potatoes, grated
1 tsp sea salt
1 tsp paprika
1/3 cup organic spelt flour (or buckwheat flour for gluten-free)
1 tbsp ground flax
Mix ingredients, press into a pie tin, and bake until golden.
Quiche Filling
1 block firm tofu
1/4 cup nutritional yeast
1.5 tbsp vegeta stock powder
1/2 cup cashews, blended
1 tbsp miso paste
1/2 cup soy milk
Juice of a lemon
1 tbsp Dijon mustard
3 cups baby spinach, cooked down
Handful of fresh herbs (thyme, sage, parsley, rosemary)
1/2 clove garlic
1/4 red onion
3 vine-ripened tomatoes
Pepper, to taste
Instructions:
Preheat oven. Bake the potato rosti crust until golden.
Blend tofu, cashews, miso, soy milk, nutritional yeast, stock powder, lemon, and mustard until smooth.
Sauté spinach, garlic, onion, and herbs. Mix into tofu blend.
Pour filling over crust, top with tomato slices, and bake until set.
Serve warm with salad or veggies.
✨ Why you’ll love it: Creamy, plant-powered, packed with protein and nutrients, and a delicious way to enjoy the health benefits of whole soy foods!
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The science is clear. Eating soy isn’t just safe. It’s delicious and healthy. Whole soy foods like tofu, tempeh, and edamame are linked to lower cholesterol, stronger bones, and even reduce risk of breast cancer. The phytoistrogens in soy not only don’t disrupt hormones. Research shows they actually help to balance them. Soy is a complete plant protein packed with fiber, calcium, iron, and healthy fats. This creamy tofu kiche offers a filling and delicious way to enjoy all of the health and longevity benefits associated with eating soy.
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Where can I get the recipe?