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  1. Recipe

Kale Mini Quiches

4 servings

Source: Your Body in Balance by Neal Barnard, MD; recipe by Lindsay Nixon

Kale Mini Quiche

Serve these vegan mini quiches for breakfast or brunch!

About the Recipe

140 Calories · 9 g Protein · 5 g Fiber
Breakfast
Gluten-free · Nut-free

To make this a nut-free recipe, be sure to choose soy milk or another nut-free plant milk.

Ingredients

Makes 4 Servings


  • diced vegetables, such as onions, peppers, tomatoes, zucchini, broccoli, and mushrooms (2 cups)
  • kale, stemmed and chopped (1 cup)
  • garbanzo bean flour (1 cup)
  • plain soy or almond milk (1/2 cup)
  • low-sodium vegetable broth or water (1/3 cup)
  • chopped fresh herbs, such as basil, chives, or parsley (2-3 tbsp.)
  • nutritional yeast (2 tbsp.)
  • Dijon mustard (1 tbsp.)
  • Italian seasoning or garlic powder (1/2 tsp.)
  • black salt or plain salt (1/4 tsp.)
  • paprika or cayenne pepper (pinch)

Directions

  1. Preheat the oven to 475 F. Pour the vegetable broth or water into a separate skillet on medium-high heat. Add the diced vegetables and cook until desired tenderness. Add the kale and stir until it appears bright green and the excess liquid cooks off. Season with salt and pepper. Set aside.



  2. Mix the remaining ingredients (garbanzo bean flour, plant milk, fresh herbs, nutritional yeast, Dijon mustard, and seasoning) together into a batter.



  3. Mix the cooked kale and diced vegetables into the batter.



  4. Pour the mixture into a muffin pan. 



  5. Bake 10 minutes at 475 F. Reduce the heat to 450 F and bake another 3-7 minutes, or until tops are golden and firm to the touch.



Nutrition Facts

Per serving (1/4 of recipe)

Calories: 140
Protein: 9 g
Carbohydrate: 21 g
Sugar: 5 g
Fat: 3 g
     Calories from Fat: 16%
Fiber: 5 g
Sodium: 433 mg

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