I recently shared an egg-free, gluten-free, mushroom quiche recipe I made for my family on Instagram and Facebook and got a lot of requests for the recipe. It is a savory, nutrient-dense, allergy-friendly, take on classic quiche lorraine, that serves well as a wholesome option for those on a healing journey, or as a nourishing staple for plant-based kitchens.
A Quick History of Quiche
Quiche goes back centuries- all the way back to the 1500s, where it started as a peasant dish in the Lorraine area of Germany that was later taken over by France. It was used as a way to create food during lean days, combining what basic ingredients were around and throwing them into leftover bread dough at communal ovens- cream, eggs, and herbs.
Fast forward to the 19th century and the crust has been refined into what we see it as today, a shortcrust pastry, lardons have been added for flavor, and it has been picked up by the upper class and popularized in France- not hard to imagine for such a rich dish! Quiche became a popular Sunday dish served with a green salad
After World War II quiche traversed to England and the US, and the recipe changed depending on region and different trends, but the idea of it stayed the same: an egg tart served on a shortcrust pastry. More on the history of quiche here.
A Plant-Based Mushroom Quiche
I have further spun this recipe by taking out the gluten, dairy, eggs, and pork and instead making a plant-based, gluten-free version. Leeks, mushrooms, garlic, onion, broth, kale, and herbs are sauteed together to create the filling and poured over a tasty gluten-free potato pie crust. An egg-free mixture is then poured over the top, binding everything together, and then baked together until browned. It creates a really earthy, creamy, tart. If you are looking for more egg-free recipes, keep this in your back pocket! I have an entire blog dedicated to why you should ditch eggs (hint: they feed every disease causing pathogen in your body).
I typically use almond, cashew, or oat milk for the liquid “egg” mixture. I personally prefer the taste of cashew milk in this recipe, but that is harder to find in stores. Thankfully, it is really easy to make at home! All it takes is cashews, filtered water, sea salt (optional), and maple syrup if you want it to have a little sweetness. Click here if you want to check out my quick cashew milk recipe.
Shitake Mushrooms: Why You Should Eat More
- Immune boosting & antiviral: shitake mushrooms contain interferons, a natural proteins that inhibit viruses, bacteria, and parasites.
- Heart + blood health: these mushrooms support healthy cholesterol, regulate blood pressure, provide bioavailable iron, and help prevent strokes/heart attacks.
- Cancer-fighting properties: slow tumor growth, reduce treatment side effects (such as chemotherapy and radiation), and support skin, prostate, and breast health. Learn more about shitake mushrooms here!
Serving Suggestions
Traditionally this dish is served with a nice green salad, to balance out the richness of it, and I couldn’t agree more with that! I love to serve any heartier dish along with a green salad as it helps to balance it out, aid in digestion, and incorporate even more healing ingredients.
This quiche is perfect for a brunch, dinner, or meal prep. It can also work as a centerpiece dish for gatherings. Keep in the fridge for a week, or in the freezer for up to 3 months.
Leave in the comments below, what is your favorite way to enjoy mushrooms?
I hope you enjoy this recipe. To your health, happiness, and peace,
Muneeza
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Egg-Free and Gluten-Free Mushroom Quiche
Equipment
- 1 Steam basket
- 2 large mixing bowls
- 1 spatula
- 1 sheet of parchment paper
- 1 Rolling Pin
- 1 pie pan
- 1 cutting board
- 1 knife for slicing vegetables
Ingredients
Potato Crust
- 1 cup Bob's Red Mills Gluten-Free Flour Blend
- ½ cup potatoes, half steamed and grated
- ⅓ cup vegan butter (I recommend Monty's)
- 3-4 tbsp cold water
- ⅓ tsp sea salt
- ½ tsp black pepper
- 1 tbsp maple syrup
Mushroom Filling
- 3 cups leeks, chopped
- 1 cup vegetable broth
- 3-4 cups shitake mushrooms, sliced
- 1 cup red onion, thinly sliced
- 1.5 tsp fresh thyme leaves
- ½ tsp dried oregano
- 1 tsp garlic granules
- 1 tsp onion granules
- ¼ tsp smoked paprika
- 1 cup laminate (flat leaf) kale, chopped
Egg-Free Mixture
- ⅔ cup almond or oat mik (I like Malk brand)
- 1 flax egg
- ⅓ tsp sea salt
- ½ tsp black pepper
Instructions
Potato Crust
- I recommend starting this recipe by making the crust first. To get the best results please place the vegan butter in the fridge so when you use it it's cold.
- To half steam the potatoes, I recommend steaming for 15 - 20 minutes only. You can do this step the day before or first thing in the morning, so on the day you have cold potatoes ready to grate into the pie dough. Once the potatoes are half steamed, place them in a covered bowl in the fridge.
- In a bowl add the flour, grated potatoes and vegan butter. Mix with your hands until it starts to form a dough. Add cold water 1 tbsp at a time as neded, to keep the dough sticking together instead of crumbling.
- Add the sea salt, black pepper and maple syrup to the dough and mix evenly. Once it is ready, let it cool in the fridge for about 30 minutes.
- Once ready, roll the pie crust out and transfer it to the bottom of the pie pan. Pan bake it (meaning half bake it) at 350 F for just 20 minutes.
Mushroom Filling
- While the crust is baking, start on the filling of the quiche. Sauté the leeks in 2 tbsp of vegetable broth. You can add 1 tsp of vegan butter or coconut oil for extra flavor but if you are keeping your fats low, just sauté in broth.
- Once the leeks have softened, add in the mushrooms, red onions, thyme, oregano, garlic & onion granules and smoked paprika. Keep adding the vegetable broth to prevent the veggies from sticking to the pan.
- Add the kale right at the very end and cook until it wilts a little.
Egg-free Mixture
- In a mixing bowl add almond or oat milk, the flax egg, add the salt and pepper and whisk together until evenly mixed. If you use oat milk your dish will be even lower in fat than with almond milk. I have also used cashew milk in this recipe and it turns out great. I personally prefer the flavor of cashew milk but it is not easily available as compared with almond milk. If you would like to use cashew milk for this recipe here is the link.
- Make sure you take out the pan baked crust in 20 minutes from the oven. Then once the veggies and the egg-free mixture is ready, please evenly distribute the veggies on the pie crust and then pour the egg-free mixture over the veggies.
- Return the quiche to the oven and bake for another 30 - 40 minutes at 350 F.
- Once golden brown on top, you can remove, slice and serve!
