This vegan quiche is a great option for those who are looking for a high-protein, tofu-free, healthy, plant-based meal. It is perfect for breakfast, lunch, or dinner and can be served hot or cold.
Introducing a healthy, delicious, and plant-based vegan quiche: no tofu, dairy, or eggs involved! Can you guess the star ingredient?
It is made with yellow mung beans. It's a delicious twist on vegan quiche that I stumbled upon by The Whole Food Plant-Based Cooking Show.
I think this is an excellent substitute for tofu quiche, offering a high-protein option with delicious flavor and texture.
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What Are Yellow Mung Beans?
Yellow mung beans, also known as moong dal, are a golden-hued staple in Southeast Asian cuisines, especially Indian and Pakistani dishes.
Their mild flavor makes them versatile for pairing with spices and other ingredients.
Widely available in grocery stores, international markets, and online retailers like Amazon, these protein-packed legumes blend into a creamy, egg-like texture - it’s even the star ingredient in the plant-based favorite, JUST Egg that I use to make Vegan JUST Egg Breakfast Casserole.
When blended with soaked yellow mung bean, all the ingredients create an egg consistency similar to Just Egg (but more affordable).
Ingredients
Here is a picture of all the ingredients you'll need. See the recipe card for quantities.
- Plant-based milk - any thick plant milk like oat milk or creamer works well
- Aquafaba - is the liquid from a can of chickpeas
- Braggs liquid aminos - substitute with soy sauce, tamari, or coconut aminos
- Pumpkin seeds - substitute with sunflower seeds
- Salt or black salt - (aka Kala namak) Black salt has a unique sulfuric flavor and aroma, giving dishes an “eggy” taste. If you don't have any, regular salt is fine.
- Broccoli - Buy the petite frozen broccoli florets. Alternatively, use chopped fresh broccoli.
- When buying any crust, ensure it uses only plant-based ingredients such as maple syrup or coconut sugar and contains no additional animal-based ingredients.
- Making your graham cracker crust is easy if you prefer to make your own. Visit Vegan Graham Cracker Crust for details.
How To Make Vegan Quiche
This quiche is simple to make. Here are some pictures for a visual guide. See the recipe card for details and more information.
Step 1: After the mung beans have soaked overnight or for several hours, rinse, drain, and place them in a blender. Add all the ingredients for the egg mixture and blend until creamy.
Step 2: It will be slightly liquid and grainy, but this will change when the quiche is cooked.
Step 3: Preheat the oven to 375°F. Saute the onions, garlic, and mushrooms with a little oil. Keep a cup of water nearby if needed to prevent sticking. After 5 minutes, add the broccoli, spinach, and sun-dried tomatoes and saute for about 10 minutes.
Step 4: With the burner turned off, pour the mung bean mixture into the pan with the cooked vegetables.
Step 5: Mix until incorporated. This mixture will fit exactly into a 10-inch pie crust.
Step 6: Gently pour the ingredients into the pre-made graham cracker crust, taking care not to exceed the edges of the crust. Give the top a gentle smooth, and a jiggle to coax it into perfectly settling.
Step 5: Bake for 40 - 60 minutes until the quiche is set and the top is golden. There will be a few cracks, but it adds to the charm of this delicious vegan quiche.
Step 6: Let the quiche cool for a few minutes before slicing and serving.
Top Tip
The large range of cooking time is because, as oven temperatures vary, the altitude of where you live also affects the cooking time. My quiche takes close to 55 minutes to cook in the high altitude of Colorado but took less time at sea level in Miami. I cover it loosely with aluminum foil at around 40 minutes so it doesn't brown too much.
Serving Suggestions
- Top this quiche with Lemon Pistachio Gremolata for a flavorful finish to this savory dish.
- Serve a slice of vegan quiche alongside a simple green salad dressed with a vinaigrette or lemon juice. You can also serve it alongside a Vegan Caesar Salad, Arugula and Pear Salad with Pumpkin Vinaigrette, or a Mediterranean Cucumber Tomato Salad.
- Serve the vegan quiche as part of a soup and salad combo. A hearty vegetable soup such as One-Pot Minestrone or Healthy Vegan Broccoli Cheese Soup would complement this quiche.
- Serve the vegan quiche as part of a brunch spread, along with fresh fruit, healthy vegan banana mini muffins, and coffee or tea.
- Cut the vegan quiche into small squares and serve as a snack or appetizer at a party or gathering.
Vegan Quiche FAQS
You can make vegan quiche ahead of time and store it in the refrigerator for a few days (I think it tastes even better the next day) or freeze it for up to 3 months.
Allow it to cool completely. Cover tightly with plastic wrap or foil.
Refrigerate for up to 3-4 days. Reheat in the oven or microwave when ready to eat.
More Delicious Vegan Recipes
Got a minute? I'd love for you to dive into the comments and rate this
Egg and Soy Free Vegan Quiche recipe. Your feedback is invaluable - did you love it? Did you make any fun twists? Let me know how my directions worked so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
Egg and Soy Free Vegan Quiche
Ingredients
Egg Mixture
- 1 cup yellow mung beans soaked overnight
- 1 cup plant-based milk oat, soy, or almond; or vegan creamer
- ½ cup aquafaba liquid from a can of chickpeas
- ¼ cup pumpkin seeds or sunflower seeds
- 4 tablespoons nutritional yeast
- 1 tablespoon Braggs liquid aminos
- 1 teaspoon baking powder
- 1 teaspoon onion powder
- ½ teaspoon turmeric
- 1 teaspoon salt or black salt
Vegetable Suggestions
- 1 cup onion ~150g
- 1 cup mushrooms ~100g roughly chopped
- 3 cloves garlic minced
- 1 cup broccoli roughly chopped
- ½ cup frozen spinach ~ 85 grams or use 1 cup of fresh spinach
- 2 tablespoons sun-dried tomatoes chopped
Crust
- 1 10-inch graham cracker crust*
Instructions
- Soak: Soak mung beans overnight or for at least 6 hours until they have expanded.
- Blend: Rinse the soaked mung beans and place them in a blender or food processor. Add the remaining ingredients from the egg mixture list. Blend until smooth and creamy. Set aside.
- Sauté: Heat a tablespoon of olive oil over medium heat in a skillet. Add onions, garlic, and mushrooms. Add a pinch of salt and sauté them until onions are translucent and mushrooms have reduced in size, about 5 minutes. Have a cup of water or broth to add a tablespoon at a time if they begin to stick.
- Preheat: While sautéing the vegetables, preheat the oven to 375°F (190°C).
- Sauté: Add broccoli and sun-dried tomatoes. Sauté for about 7-8 minutes until broccoli is al dente. It will cook more in the oven.
- Add the spinach: Add the spinach and cook until it is wilted and mixed throughout. Turn off the heat.
- Pour and Mix: Pour the mung bean mixture into the pan with the cooked vegetable mixture. Mix until incorporated.
- Pour: Pour the mixture into the pie crust. Smooth out the top.
- Bake: Bake for 45-55 minutes until the quiche is set and the top is golden.
- Cool: Let the quiche cool briefly before slicing and serving.
Reg says
This egg-free, soy-free vegan quiche is creamy, flavorful, and holds together beautifully without eggs or tofu. Whether for brunch or meal prep, this quiche never disappoints!